Do You Have Trouble Sleeping at Night? Here are Things You Need to Change for a Good Sleep

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Often, sleep is suddenly interrupted in the middle of the night. This likely happens to many people, where a person in deep sleep wakes up multiple times during the night and then falls back asleep. Many times, people don’t even remember that they woke up during the night. This is a common situation.

Sometimes, people wake up from sleep and start wondering why they are waking up or how long they have slept. They also decide how much longer they need to sleep and when they should wake up. According to sleep expert Linnell from Yale Medicine, adults wake up between two to six times a night. During these moments, they may get lost in worries related to disputes or work. Being alert is necessary.

   

Do Not Keep Laying Down on Bed

If you wake up suddenly, try to fall back asleep for 15-20 minutes. If you still can’t sleep, get out of bed. Sit in a quiet place in your home and read a book, solve a puzzle, or listen to an audiobook. Doing this for half an hour will help you feel sleepy again. Don’t get caught up in unnecessary worries, as this can disrupt your sleep.

Do Not Eat at Night

Sleep problems can also be caused by disruptions in your dinner routine. Therefore, avoid eating very late or overeating at night. This helps prevent digestive issues. Spicy and fatty foods can exacerbate the problem. Experts advise eating a light meal at least 3 hours before bedtime. If you feel hungry at night, avoid snacks and opt for peanut butter toast or oatmeal cookies. Make sure to avoid consuming caffeine and alcohol after noon; this will be better for your sleep.

Also read: 5 Vital Health Benefits of Dragon Fruit That You Should Know

Do Not Check Your Phone at Night

Using mobile or other devices when you can’t sleep can keep you awake for a long time. Light interferes with the production of melatonin, which is necessary for relaxation. Don’t keep checking the time on your phone. If you feel the urge to look at your phone, keep it away from your bed or room to prevent yourself from using it.

Change Workout Timings

Exercise and physical activity improve sleep. However, if you wake up multiple times during the night, you should avoid working out in the evening. According to experts, this can increase your heart rate and body temperature, which can affect your sleep.

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