• No products in the cart.

Six strategies for reclaiming lost sleep

Six strategies for reclaiming lost sleep

Are you awake at 3 a.m.? These tips and precautions can assist you in establishing a routine.

It’s natural to awaken several times during the night as the brain cycles between stages of deeper and lighter sleep. However, if you frequently wake up in the middle of the night and have difficulty falling back to sleep, there may be an underlying issue.

If this occurs at least three times a week for three months, it may be chronic insomnia, according to doctors.

Stress and anxiety are two of the primary causes of insomnia. If you awaken, glance at the clock, and immediately begin worrying about bills or other concerns, you may activate your sympathetic nervous system, making it exceedingly difficult to revert to sleep.

What you can do is as follows:

  1. If you discover that you have been awake for more than 25 minutes, get out of bed and engage in a quiet activity that helps to calm your mind. Gentle stretches or breathing exercises, as well as meditation, may be beneficial.
  • In dim light, you can sit on the couch and knit or read a book. Avoid reading on your smartphone, as the blue light emitted by these devices can inhibit the production of melatonin, the hormone responsible for our drowsiness.
  • The following day, incorporate these sleep hygiene habits to improve your chances of sleeping soundly.
  1. Reduce your evening alcohol consumption. Alcohol, in small doses, can act as a sedative, causing you to fall asleep more quickly. However, as your body metabolizes it, it may cause you to wake up in the middle of the night. Alcohol consumption just before bedtime has been linked to poor sleep quality.
  2. Avoid caffeine consumption after 2 p.m., as it can linger in your system. If you consume a cup of coffee at 3.30 pm, approximately one-quarter of the caffeine may remain in your system 12 hours later.
  3. Avoid napping late in the day, as this makes falling asleep at night more difficult. Taking late naps reduces your homeostatic sleep drive, which is your body’s internal pressure to sleep in the evening. If you must nap during the day, schedule it for early afternoon. Additionally, keep it brief, no more than 30 minutes.
  4. Arising and sleeping at irregular times can disrupt your body’s circadian rhythm, making it more difficult to sleep through the night. Make an effort to wake up at the same time each morning (aim for at least 15 minutes of morning sunlight, which assists in shutting down melatonin production) and to go to bed at the same time each evening. Individuals with irregular bedtime schedules are more likely to develop insomnia symptoms, according to research.
  5. If you frequently wake up during the night to use the restroom, try to limit your water or other fluid intake two to four hours before bedtime.

Enroll in an Online MBA program at LSBR today

This article on β€œSix strategies for reclaiming lost sleep” has been compiled by Ansh Kumar Farshwal, London School of Business and Research, UK

User registration

You don't have permission to register

Reset Password