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What should you do if you wake up in the middle of the night? Go to the fridge for a slice of pizza or grab a phone and check social media? Both of these are very wrong decisions. Eating after midnight, in particular, might make you gain weight quickly and negatively impact your sleep by causing stomach issues.
Also, staring at a blue light-emitting screen will keep you awake and cause you to feel sleepy and grumpy when you wake up. Read our article below to learn how to overcome midnight wakeups and go back to sleep faster if you are experiencing similar issues every night.
Don’t eat late.
Eating right before bed can also make a person wake up in the middle of the night. Many believe that eating meals or snacks late at night could cause weight gain and associated health issues. Eating a heavy dinner so close to bedtime can impair sleep patterns and digestion.
Over time, obesity can also result from eating the majority of a person's daily food consumption in the late afternoon. Acid reflux, or gastroesophageal reflux disease (GER), is linked to eating too close to bedtime. Heartburn is one of the pains or discomforts that GER can induce.
A burning sensation in the chest that typically originates in the stomach is called heartburn. GER is also frequently accompanied by nausea, a feeling of food stuck in the chest, and an aftertaste of stomach acid in the mouth. According to research, eating high-calorie meals less than an hour before bedtime can extend the time to fall asleep.
Use aromatherapy or lavender oil.
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According to some research, putting specific fragrances in your room can improve your quality of sleep or help you fall asleep faster. Try aromatherapy if you frequently wake up in the middle of the night. Aromatherapy helps you fall asleep by creating a peaceful and relaxing environment. It is advised to utilize vanilla and lavender smells.
Lavender aromas have been demonstrated in certain tests to improve sleep quality by 20%. You can use a few drops in an aromatherapy diffuser or scatter a few drops over your bedding or clothing. The findings suggest that the use of lavender and sleep hygiene is a safe and effective intervention for sleep in college students with self-reported sleep issues.
Avoid TV, phones, and computers.
Blue light is something we are constantly in contact with. Sunlight is the main source of blue light, but laptops and computer monitors can also produce it. Blue light can be produced artificially by LED TVs, computer monitors, cellphones, tablets, and fluorescent lighting. It is incredibly tempting to check your phone as soon as you wake up, but doing so will prevent you from getting a good night's sleep.
Blue light from smartphones has the potential to reduce your body's melatonin production. One hormone that aids in controlling your circadian rhythm and sleep cycles is melatonin. You won't be able to fall back asleep if you start reading the news or checking your email.
Furthermore, the blue light might have an impact on your body and give you the feeling that it's time to wake up. If you wake up during the night, don't stare at the TV. Chances are you will watch a show, or a movie and it will be even harder for you to fall asleep.
Use Better Nights Anti-Blue LED Bulb
Why not use the Better Nights Anti-Blue Light LED Bulb from the BREO BOX subscription for fall 2023 to improve your sleeping environment? Let us introduce you to Swanwick Anti-Blue Light LED Bulbs - the answer to a restful night's sleep and delightful dreams. These LED light bulbs produce a calming atmosphere that encourages relaxation and improves the quality of your sleep because they are made to limit exposure to damaging blue light.
- Anti-Blue Light Technology: Blue light can cause disruptions to your natural sleep cycles and lower the quality of your sleep overall. The bulbs are crafted to filter out harmful blue light
- Versatile and Simple to Install: These bulbs work with the majority of common light fixtures and are easy to install, so anyone can easily turn a bedroom into a peaceful place.
- Blue Light Filtering: a unique filtering technology included in the anti-blue light LED bulbs absorbs or scatters blue light wavelengths. This filtering process contributes to the creation of a warm, amber glow that is less likely to disrupt our sleep.
- Sleep-Friendly Lighting: These LED bulbs simulate a natural sunset by producing a pleasant glow that is conducive to sleep, telling our bodies it's time to wind down and get ready for bed. Our normal sleep-wake cycle is supported by this progressive change in light from bright blue during the day to softer, warmer light at night.
Those who use computers and smartphones for prolonged periods before going to bed can benefit most from anti-blue light equipment. This can be a perfect gift for you or someone who works a lot with computers. Plan and surprise your loved ones with this amazing gadget. Get the best deals on seasonal items by starting your shopping early with BREO BOX.
Keep your room at a cooler temperature.
The effects of sleeping in a heated room can interfere with one's ability to get a decent night's sleep. Even if you don’t feel hot, a warm environment might cause sweating and other disturbances to your sleep throughout the night. Many people regularly wake up in the middle of the night for no apparent reason.
Consider the temperature in your sleeping quarters. Maintaining a chilly temperature in your room (between 60 and 67 degrees) will improve your quality of sleep. Additionally, if you frequently have insomnia, consider having a warm bath or shower right before bed. Instead of turning up the heat, put more blankets on your bed if you tend to become cold easily.
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Invest in your sleeping environment.
Perhaps you're waking up multiple times during the night because of an uncomfortable bed or a worn-out mattress. To establish the ideal sleeping environment, spend money on a high-quality mattress and coverings.
If you frequently wake up throughout the night feeling exhausted, grumpy, and experiencing back and neck pain, it's possible that your bed is not comfy enough. Perhaps it's time to get a new mattress and pillow, or just make your bed more comfortable. Perhaps silk bedding isn't right for you; maybe cotton is.