Get back up again clip
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It’s important not to stay in bed, even if you’re reading, Buenaver says. Don’t do anything stressful like working or paying bills.” If your mind is racing (perhaps you’re going over a work presentation you’ll give in the morning or trying to solve a problem in your life), distract yourself by listening to quiet music or a recorded book for a few minutes. “Read a book, with just enough lights on so that you can see the print comfortably. (It’s fine to just guesstimate how much time has passed.) “Sit in a comfortable chair in another room,” Buenaver suggests. If you’re just not dozing off, get up after about 20 minutes have gone by. Take slow, deep breaths in between muscle groups. Skip any muscles that hurt and try to isolate the muscles as you contract them instead of, for example, tensing your chest muscles when you’re focusing on your arms. arms, legs, torso, face) tensing the muscles in each group at about three-quarters strength for approximately five seconds before releasing the tension all at once. Work your way through the different muscle groups in your body (e.g. If you have a chronic pain condition or even a short-term health issue that causes discomfort, follow your doctor’s advice for easing pain at night, for example. (For more ways to make your bedroom sleep-friendly, take this tour.) Handle health needs.
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Make sure your bedroom is cool and dark and that your bedding is just right so that you don’t feel too warm or chilly. Visit the bathroom to empty your bladder if it might be full. In addition, exposure to blue and green light from your clock, phone, tablet or computer can make you feel more alert. Counting the minutes of missed sleep since waking up in the middle of the night increases stress and anxiety, which could delay your return to slumber. Turn your alarm clock to face the wall and resist the temptation to check the time on your smartphone. They can help you get back to sleep tonight and pave the way for sound sleep tomorrow night and beyond. Buenaver, Ph.D., C.B.S.M. Instead, try these six sleeping tips.
#GET BACK UP AGAIN CLIP TV#
While we tend to stare at the clock, toss and turn for hours, or flip on the light and watch TV when sleep eludes us, there are much better ways to cope and help ourselves get back to sleep, says Johns Hopkins sleep expert Luis F.