Expert advice to NOT wake up at night

Sleeping is not only pleasurable, but it is also a physiological function. that the body requires to regain strength and complete certain natural cycles. But despite its importance, healthy sleep isn't always achieved.

Frequently, there are situations that interrupt sleep and, in turn, cause other imbalances in the harmonious functioning of the body .

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The Mayo Clinic notes that Waking up in the middle of the night, unable to get back to sleep, is called "insomnia" and is a common problem among people . It usually occurs during a period of stress . What should you do if you face this problem?

To stay asleep throughout the night, you can do certain activities to relieve insomnia :

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Adopt a calm and relaxing bedtime routine For example, drink a cup of caffeine-free tea, take a warm shower, or listen to soft music. Avoid prolonged use of electronic devices with screens, such as laptops, smartphones, and e-readers, before bed.
Relax the body Gentle yoga or progressive muscle relaxation can relieve tension and help tense muscles relax.
Create a sleep-friendly environment in your bedroom Keep light, noise, and temperature at comfortable levels that don't disrupt your rest. In your bedroom, don't do any activities other than sleeping or having sex. This will help your body know that this room is for sleeping.
Don't keep clocks visible in your bedroom. Looking at the clock causes stress and makes it harder to get back to sleep if you wake up during the night.
Avoid caffeine after noon and limit alcohol consumption to 1 drink several hours before bedtime. Both caffeine and alcohol can interfere with sleep.
Avoid smoking In addition to smoking being a significant health risk, nicotine consumption can interfere with sleep.
Exercise regularly But remember that exercising too close to bedtime can interfere with sleep.
Go to bed only when you are sleepy If you're not sleepy at bedtime, do something relaxing to help you calm down.
Wake up at the same time every day If you stayed up longer during the night, resist the urge to sleep in later.
Avoid taking naps during the day Taking naps can disrupt your sleep cycle.
If you wake up and can't get back to sleep within about 20 minutes, get up. Go to another room and read, or do quiet activities until you feel sleepy.

Although it is important to remember that, In some cases, insomnia is a result of an illness, such as sleep apnea, restless legs syndrome, or chronic pain, or a mental health disorder, such as depression. . It may be necessary to treat one of these underlying conditions for your insomnia to improve. Additionally, treating insomnia can help your depression symptoms improve more quickly .

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But if you continue to have trouble sleeping, it is necessary to consult a doctor. To determine the cause and best treatment for insomnia, you may need to consult a sleep disorders specialist. The doctor may prescribe medication and have you try other strategies to normalize your sleep pattern . Depending on the cause of the insomnia, a referral to a mental health professional may be helpful for some people .

With information from the Mayo Clinic

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Expert advice to NOT wake up at night

Frequently, there are situations that interrupt sleep and, in turn, cause other imbalances in the harmonious functioning of the body .

Read: This is the rain forecast for today, Saturday, in Guadalajara.

To stay asleep throughout the night, you can do certain activities to relieve insomnia :

Check out: The alleged relationship between the murdered mayor of Tacámbaro and the cartel

Adopt a calm and relaxing bedtime routine For example, drink a cup of caffeine-free tea, take a warm shower, or listen to soft music. Avoid prolonged use of electronic devices with screens, such as laptops, smartphones, and e-readers, before bed.
Relax the body Gentle yoga or progressive muscle relaxation can relieve tension and help tense muscles relax.
Create a sleep-friendly environment in your bedroom Keep light, noise, and temperature at comfortable levels that don't disrupt your rest. In your bedroom, don't do any activities other than sleeping or having sex. This will help your body know that this room is for sleeping.
Don't keep clocks visible in your bedroom. Looking at the clock causes stress and makes it harder to get back to sleep if you wake up during the night.
Avoid caffeine after noon and limit alcohol consumption to 1 drink several hours before bedtime. Both caffeine and alcohol can interfere with sleep.
Avoid smoking In addition to smoking being a significant health risk, nicotine consumption can interfere with sleep.
Exercise regularly But remember that exercising too close to bedtime can interfere with sleep.
Go to bed only when you are sleepy If you're not sleepy at bedtime, do something relaxing to help you calm down.
Wake up at the same time every day If you stayed up longer during the night, resist the urge to sleep in later.
Avoid taking naps during the day Taking naps can disrupt your sleep cycle.
If you wake up and can't get back to sleep within about 20 minutes, get up. Go to another room and read, or do quiet activities until you feel sleepy.