Have you ever had trouble waking up in the middle of the night when you just can't get back to sleep? Wondering how to deal with this annoying problem? Have you already tried different insomnia techniques but none of them gave you the desired results?
In today's fast pace of life, more and more people encounter sleep problems. Waking up in the middle of the night can be extremely frustrating, as just one sleepless night can affect your entire day's productivity, mood and health. Get to know techniques against insomnia!
Insomnia, regardless of the cause, often leaves people feeling fragile, exhausted and lacking energy, which negatively affects their quality of life. If you recognize yourself in this situation, you are not alone. Many people struggle with sleep-related challenges on a daily basis, ranging from trouble falling asleep to uncomfortable waking up in the middle of the night.
You may have experienced waking up at three in the morning for no apparent reason and then simply not being able to go back to sleep. To ease these problems, we present to you proven methods, with which you can help yourself fall asleep.
How is your sleep? Photo: Pexels / PixabayTechniques against insomnia
You imagine a pleasant place
One method is to imagine a pleasant place. Imagine that you are in a place that you really like to visit and where you feel happy. Walk around this place in your mind. It doesn't matter if your eyes are open or closed during these mind walks. The key is that your room is dark and you are mentally present in this cozy place.
If after 20 minutes you still do not fall asleep, it is recommended to get out of bed and go to another room and lie down there. This can help put your mind at ease. It is ideal if you lie down in another bed. It's important not to get upset about not being able to sleep, as this could only make your situation worse.
Deep breathing
You can also help yourself with deep breathing. Try to breathe deeply, as this should help relax your body and mind. Experts claim that this technique, along with taking care of sleep hygiene, is one of the best methods for relaxation.
Are you sleeping yet? Photo: Andrea Piacquadio / PexelsTurn off all devices
In addition, it is important to turn off all devices that emit sounds and light, such as cell phones and televisions. Avoid them when you go to bed, as the radiation they give off can reduce your body's levels of melatonin, a hormone that regulates sleep. Also, when you wake up during the night, avoid consuming food and drink and checking the time, as this can only make you more agitated.
What if none of these methods work?
And is your sleep still bad? If you wake up frequently during the night and have tried various techniques to improve your sleep but have not achieved the desired results, it is possible that you suffer from insomnia. In this case, consult your doctor, who will help you determine the cause of the problem and prescribe the appropriate treatment.
