Wake up at 3 am! How to sleep again 5
I woke up at 3 am. Can I sleep again?
It's hard to fall asleep at night, but it's as painful as it is to wake up at dawn. How can I fall asleep again? The New York Times introduced five methods.
Suspend = Most experts advise you to leave the bedroom and read. But staying in bed can help. To fall asleep, your heart needs to run slowly, because if you wake up, your heart rate will go up. Sleep psychologist Dr. Michael Bruce advises you to lie down and wait instead of going to the bathroom or eating anything. Instead, choose a protein- and fiber-rich menu for dinner. Eat in moderation and never drink.
◆ Peace = Don't reflect on what's gone by. It is not good to worry too much about the future. As stress-related chemicals begin to emerge, your heart rate increases and your central temperature increases. Have a way to control your heart. Deep breathing, meditation, whatever is fine. Sleep expert Roy Layman recommends solving simple math problems in your head. Keep your brain busy with no effort, no emotional reaction.
◆ Light and Sound = You don't need perfect silence to fall asleep. But if your brain is okay to fall asleep, and you want it to be a safe place, you need to block out loud noises and nerves. For example, the sound of a refrigerator or the sound of water dripping from a bathroom faucet. For a good night's sleep, you'll also have to come around. John Hanipin, a professor at Thomas Jefferson University, says: "People who are sensitive can get asleep just by turning the computer lights red." Of course, picking up a smartphone is absolutely forbidden even if it's just 3 am or 4 am.
◆ Temperature = I can't sleep when the bedroom is hot. A little lower than 18 degrees is suitable. However, the skin should be warm. Wear soft pajamas and cover your cozy duvet. Socks are also helpful. If your feet are warm, you can sleep well. According to a paper published last year by researchers at Seoul National University, those who wore socks took only half as long as those who did not wear socks.
◆ Positive = Wake up time at 7 am. But I woke up at 3 am. “Maybe Good!” Instead of pulling your head off, think “You can sleep better!”. According to Dr. Bruce, this is a "traditional but effective way." However, if you can't wake up at dawn and sleep more than three times a week for more than three months, it's wise to seek professional help.
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