WAKING up before you are ready is one of life’s big annoyances, especially if you’re left tossing and turning in the early hours.
We have many tips to help you fall asleep if you wake up earlier than you should.
1
Towel breaks are not recommended
Do you need the loo? Dr Michael Breus explained.Business Insiderthat you should stay exactly where you are.
Even though it may seem tempting to empty your bladder, you should keep your body warm in bed.
You lose the warmth and your heart needs to pump more blood around the body.
To fall asleep, you need a low resting heart beat. This is difficult to do if your body is constantly moving.
Stop watching the clock
You might also be tempted to roll over and see what time it is when you get up. However, this is not always the best idea.
People can get irritated by the sound of their alarms.
Dr Michael suggested that you avoid checking your phone at every cost, because the anxiety of looking at the clock can keep one awake longer.
Eliminate the booze
Pre-bed rituals include a glass of wine or brandy and a glass or two of wine.
Experts disagree with your belief that it improves our sleep.
This is because alcohol blocks tryptophan (an amino acid that helps you to sleep) from reaching your brain.
Professor Malcolm von Schantz from the University of Surrey says: “Alcohol has a weird effect in that it makes it easier to fall asleep, but it makes it harder to stay asleep and it affects the quality of our sleep.”
Pets should be kept away
It’s a common sin to let our cats and dogs snuggle up to us at the end of a long day.
But they can take our sleep away – not because they fidget around, but because of fur shed.
Additionally, some people with asthma and allergies may be more sensitive to the effects of sleeping with a pet.
Cool down
You might feel like having a warm, cosy house is one of the only comforts in the colder months – but this can actually disrupt sleep.
This is because central heating systems dry up the mucous membranes and make you thirstier at night.
Ex-chairman and former president of the British Sleep Society, Dr Neil Stanley said that 18C or less is the optimal temperature for a great night’s sleep.
To drift off, we need to lose approximately 1C of our body temperature (which is around 37C).
You will have trouble sleeping if the room is too warm.
You can turn the heating off in your room and use duvets and blankets instead to regulate your body temperature.
Quieten your mind
To remedy this,The National Sleep Foundationrecommends trying meditation.
It is said that “Learning to calm your mind can be helpful, both for managing stressful daytime periods and falling asleep at night.”
“If you’ve never tried it, start with as little as a couple minutes of sitting quietly and focusing on your inhale and exhale.
“You can also explore apps that will help guide you.”
They recommend that you do more exercise, as regular exercisers are more likely to fall asleep quicker and stay asleep more soundly.
WHAT REMAIL DO I NEED TO REMIND MY AGE?
TheNational Sleep Foundation recommends:
- Newborns (0-3).Months): Sleep range narrowed to 14-17 hours (previously 12-18)
- Infants (4-11 Months):Two hours more sleep range (12-15 hours) than previously (14-15).
- Toddlers (1-2 Years):Increased sleep range by 1 hour (1-14 hours)
- Preschoolers (3-5):This increase in sleep duration was one hour to 10-13 (previously 11-13).
- School age children (6-13):Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
- Teenagers (14-17 years old):Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25):Sleep range is 7-9 hours (new age category)
- Adults (26-64)Sleep range did not change and remains 7-9 hours
- Senior citizens (65+)Sleep range is 7-8 hours (new age category)
Need more advice on sleep? For insomniacs, CBT may be the solution. It could help them fall asleep faster and stay asleep longer.
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Plus, this is when your kids should go to sleep according to age.