More than a third of Americans sleep less than a minimum of seven hours a night, according to the US Centers for Disease Control and Prevention.
According to the National Institutes of Health, studies around the world show that between 10% and 30% of the population struggle with insomnia, defined as constant difficulty falling asleep and inability to return to sleep after waking up at night.
The study found that some people may experience early awakenings without other symptoms of insomnia, such as “difficulty initiating sleep”, “night awakenings” and “restorative sleep”, ie sleep that is not substantial even with the recommended hours.
“It’s a small myth that insomnia means just falling asleep. “, said Rebecca Robbins, sleep specialist, instructor in the Sleep Medicine Division at Harvard Medical School. “A common complaint is excessive drowsiness and waking up and feeling restless. “
While treatments for insomnia include cognitive-behavioral therapy and medication, other daily tips can have an impact on waking up in the morning. An acute sleep disorder could be at stake for someone who is not experiencing chronic insomnia but is waking up early.
Tips to keep you awake until morning
The constant awakening before that daily sound is doubled by a huge frustration of not falling asleep again. Stress can feel isolating and all-encompassing, taking precedence over the initial sleep problem.
However, there are a few things you can do to help you fall asleep again in the morning.
- Don’t look at your watch or phone
If you wake up suddenly, do not check the clock. Finding out that it’s 3 o’clock in the morning when you set the alarm for 7 o’clock can cause increased stress about the hours of sleep you hoped to get.
“Anxiety and frustration are accumulating. Watching the clock is becoming a habit, and this common response of frustration and anxiety also causes a stress response in the body. “said Wendy Troxel, sleep specialist, senior behavioral researcher at Rand Corp.
When stress prevails, cortisol levels rise and the body becomes alert. This process is counterproductive to maintaining drowsiness; the brain becomes hyper-engaged.
If the alarm is on the phone, checking the clock can be an even more significant trigger. Consider getting an alarm that is not attached to your phone.
Paradoxically, experts say get out of bed, even at 3 o’clock in the morning. “Give up the idea of going back to sleep,” said Troxel. “When you do this, when you let go of the pressure that sleep is not so demanding, it is more likely that sleep will return. “
In a stimulus control technique, you can distract your brain with a trivial task to help you regain sleep faster than getting frustrated in bed.
“It simply came to our notice then. Get out of bed“Try to reset your brain and keep the lights low,” Robbins said.
Anything from reading a book to knitting or listening to light music (but not using the phone) can positively distract the brain. Once drowsiness sets in again, head back to bed. Record what works and what doesn’t
- Record what works and what doesn’t
Dasgupta recommends keeping track of not only the time you went to bed and waking up on a particular night, but also calming techniques, environmental factors – and even nutrition and exercise routines that seem to work. it helps you sleep that day.
It also depends on our circadian rhythm, or the 24-hour solar cycle on which the body operates and which warns us when drowsiness occurs at night. If any environmental factors change, such as travel, work schedule or lighting, the body’s circadian rhythm can be turned off, signaling an awkward early awakening before the alarm, Dasgupta said.
In this case, changing the lighting in a particular room or obtaining alternative lighting may be helpful.
Progressive muscle relaxation can work – start with your toes, tighten your muscles for three seconds and release. Breathe through this process. Exercise 4-7-8 coupled with muscle relaxation can be successful, Dasgupta said. Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds.
The same techniques do not work for everyone, but practicing different strategies that can affect sleep is essential, ultimately building a well-followed routine.
If the problem persists beyond three times a week for three months, Robbins recommends talking to a sleep specialist. It may take more than just a change of habits.
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