7 Tips that can help you fall asleep more easily after waking up in the middle of the night

Faced with reports of problems falling asleep, some indicate the practice of meditation or the habit of writing a kind of night diary. But such tips are not exactly useful for those who wake up at 3 am and just want to go back to sleep without difficulty. In these cases, it is necessary to apply methods capable of inducing sleep. For some individuals, it is necessary to get out of bed, while for others, the ideal is to stay in it.

We, from awesome.clubwe suggest seven methods whose effectiveness in facilitating the onset of drowsiness is proven by science.

Progressive muscle relaxation exercises help calm the body and combat stress. Flex your legs by contracting against each other and then relax them. Additionally, you can contract your toes and release them, making them point upwards, then return to the neutral position. Keep your fingers in each position for 10 seconds before fully relaxing.

Sleeping with your pet has both positive and negative sides. According to a study, pets are able to reduce stress levels. But other research points out that they can end up getting in the way of sleep. This will depend on whether the animal sleeps peacefully or if it tends to toss and turn during the night.🇧🇷 And for those who suffer from allergies, it’s certainly best not to allow their furry friends to be in bed.

So, if you think your pet is disturbing your sleep, get him used to not sleeping with you. A good idea might be to provide a specific bed for him and teach him how to sleep there. Give a reward whenever the animal sleeps in its own bed automatically, without you having to take it there.

Melatonin is a hormone necessary for restful sleep. If you wake up in the middle of the night, you are definitely lacking this hormone. and the use of the cell phone will not help at all. Quite the contrary: the device’s light further decreases the level of the substance, preventing you from falling asleep again. In such cases, it is necessary to completely banish the cell phone from the bedroom.

Something that can help you fall asleep is reading a book. Yes, you’ll need to turn on the lights, but lyrics printed on paper (and many story plots) have the ability to make anyone sleepy. No wonder parents read stories to their children when they put them to bed. And still, if the reading content is uninteresting in your opinion, boredom will make you fall asleep more quickly.

Several doctors recommend take a shower about an hour before bed🇧🇷 That’s because in order for us to fall asleep, our body temperature needs to decrease. So, if you get in the shower just before bed, the organism will feel more energetic, not ready to rest.

Sometimes when we wake up in the middle of the night, we tend to feel very hot. At these times, taking a warm or even cold shower reduces body temperature and even clears the mindstimulating to fall asleep faster.

It has already been proven that lavender improves insomnia, helping those who have difficulty sleeping. One study revealed that six to eight drops of lavender oil improve the quality and duration of sleep, without causing side effects. If you don’t have an essential oil diffuser, you can simply place drops of oil somewhere in your room.

But if lavender oil doesn’t appeal to you, try leaving a lavender plant in your bedroom. Thus, the aroma will always be present, no matter what happens. Another alternative is to brew a cup of lavender tea.which helps to lower the heart rate.

Wearing socks causes the blood vessels in the feet to dilate, spreading heat throughout the rest of the body. A small survey found that wearing socks to sleep improves the quality and duration of sleep. Although, not just any pair of socks🇧🇷 Avoid tight models as they can impair blood circulation.

Cashmere and merino wool socks are said to be the best for keeping your feet warm and providing a feeling of comfort at the same time.

You’ve been in bed for 20 minutes trying to fall back asleep, but your mind is still racing. Instead of just standing there, it might be a good idea to get up and go to another room in the house🇧🇷 Sit comfortably in an armchair or sofa to do something relaxing. Listening to music or reading a book are good options, but the key is to get out of bed and change your surroundings.

If you stay in bed, your mind will tend to remain on alert and doing nothing is not going to help. But here’s another tip: avoid doing stressful activities, such as checking bills or doing income tax. You will have enough time to deal with these issues throughout the day.

Do you often wake up in the middle of the night? Do you use any techniques to go back to sleep? Leave a comment with your tips for fighting insomnia!