Sleep experts share what to do and what to avoid.
The best course of action lies somewhere in the middle.
Everybody wakes up in the middle of the night, says Philip Lindeman, MD, PhD.
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This cycle can include interludes of getting up to use the bathroom and then going back to sleep.
In fact, Lindeman adds that you may not even remember many of these awakenings happening.
Dont worry if your eyes are open or closed because it doesnt matter.
What matters is that the room is dark.
Bright light can repress melatonin production and disrupt your circadian rhythm.
Avoid Electronics
Avoid your cell phone and TV.
Dont open your phone, tablet, or computer, Lindeman says.
Its the worst thing you might do because the wavelength of light emitted will bottom out your melatonin levels.
If you must do something to distract your mind, try toread a physical bookinstead.
Seeing what time it is can cause anxiety and keep you from falling back asleep.
Try a Sound Machine
If noise is keeping you up, try a sound machine.
A sound machine blocks out sounds that could rouse you in the night.
Earplugs may also be an option to consider to block out noise.
Well, turns out there is a correlation between exercise and getting better, uninterrupted sleep.
“Speaking with a health professional may be helpful in developing an individualized treatment plan,” Estevez says.
Tahkamo L, Partonen T, Pesonen AK.Systematic review of light exposure impact on human circadian rhythm.Chronobiol Int.
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