What to do when unexpectedly waking up in the middle of the night?

When unexpectedly waking up in the middle of the night, experts recommend several actions to help you fall back asleep more easily. It is crucial to avoid electronic devices such as phones, as they can stimulate the brain and disrupt the sleep cycle. Similarly, looking at the clock should be avoided because it can cause anxiety about the time, making it harder to return to sleep. Instead, focus on deep, steady breathing to relax your body and mind. This technique helps calm the nervous system, creating favorable conditions for sleep. If, after approximately 20 minutes, you are still unable to fall back asleep, the advice is to leave the bed. Lying in bed while awake for too long can cause the brain to associate the bed with wakefulness rather than sleep. When you leave the bed, engage in a gentle activity such as reading a book under soft light. Bright light can suppress melatonin production, the hormone that induces sleep, so soft light is a better choice. Once you feel sleepy again, you can return to bed.

Key points
* Avoid checking your phone and looking at the clock when waking up at night.
* Practice deep breathing for relaxation.
* If unable to fall back asleep after 20 minutes, leave the bed and read under soft light.

Nguồn / Source: VnExpress - Sức khỏe