There can be nothing more frustrating than an interrupted sleep cycle. “Sleep maintenance insomnia,” or waking up numerous times during the night, is the most prevalent form of insomnia. However, there are strategies you can apply to prevent these multiple awakenings from becoming a more disruptive sleep disorder.
Keep Your Body and Mind Relaxed
A few reasons you might wake up in the night can be attributed to internal factors. There are a few essential tips to remember to keep these factors from keeping you awake.
First, don’t go to the bathroom unless you have to. Anytime you get out of bed and move, your heart rate will increase, which means it will take more time for your body to revert to sleep. You can help avoid needing the bathroom by stopping fluids about ninety minutes before you go to bed, and go to the bathroom just before you sleep. Of course, if you have any medical conditions which prevent this, please consult your doctor for your best option.
If you do get out of bed and want to fall back asleep quickly, you can use the 4-7-8 breathing method to get your heart rate below 60 beats per minute. Inhale deeply for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. Repeat this 5 to 7 times, focusing on relaxing your body and clearing your mind of distracting thoughts.
Avoid Phones and Bright Lights
If you need to get up and leave your bedroom at night, it is better to use night lights, or perhaps a low setting on a dimmer switch, to help you find your way. If you turn on an overhead light, your body will stop producing the melatonin required for sleep.
Another helpful tip, although it may be difficult, is to keep your phone away from you while you sleep. If you can’t put it in another room, at least move it to a side table or the floor. The blue light of the phone screen inhibits melatonin production, and the activity of your phone can keep your mind buzzing while you try to sleep.
If you get frustrated and can’t fall back asleep, it’s better to get out of bed than to stew in negativity. Make a list of unstimulating activities you can do, such as reading, meditating, and listening to calming music and try any of these to relax you until you feel tired again. If this sleeping problem persists, a consultation with your doctor might be necessary to find the right treatment.
Sleep Well With A Mattress From All American Mattress
At All American Mattress, we have the expertise and great prices to help you choose the perfect pillows and foam mattress for your bedroom. We have mattresses and bed frames available made from a variety of materials to suit your needs, whatever they are. Stop by our showroom, visit us online, or give us a call at (410) 451-9006 to see how we can get your toddler sleeping through the night. We offer brand names at affordable prices, and we will always work hard to keep your whole family comfortable. For more mattress shopping tips, be sure to follow us on Facebook, Twitter, and Pinterest.