Simple steps to get back to sleep

Simple steps to get back to sleep

A good 20% of people wake up in the middle of the night, then have trouble get back to sleep again. This condition is medically termed sleep-maintenance insomnia. Stress can arise from this type of insomnia, not to mention exhaustion. Those facing sleep-maintenance insomnia may want to, first, consider possible causes of their waking up. An early morning sunray, crying children, or needing the bathroom are some examples.

There are also times when you simply cannot avoid waking up in the middle of the night. You just can't get back to sleep. By creating a nighttime ritual, you can minimize sleepless nights or any sleep disturbances. However, here are some tips to help you fall asleep faster and avoid waking up at midnight:
 
1— Dim the lights and turn down the sounds. Look for any lights in your bedroom that are disturbing you when you cannot get back to sleep. Lights and noises coming from electronics and through your window could keep you up at night. 
 
2— Avoid screens. Whether it is a tablet, phone, or laptop, blue light signals to your brain that it is time to wake up. During the night, keep devices out of reach. It might be a good idea to turn off all your screens an hour before bedtime.
 
Pro tip— Sleep and productivity can be affected by excessive screen time and blue-light exposure. Therefore, in our daily formula, Essential Day to Day Women and Essential Day to Day Men, we have included niacin and provitamin A to improve brain function and eye health. After a night of little sleep, you might want to give this recipe a try to have a more mindful morning.
 
3— Try meditating or breathing exercises. Doing breathing exercises or meditating may help you get back to sleep easily. In addition, these techniques can help you avoid thinking and worrying about falling asleep.
 
4— Do not be productive. Midnight is not the best time to tackle chores, get ahead at work, or come up with a creative recipe. If you do and achieve something, you reward your brain for waking up at the wrong time. That makes it more likely to happen again.
 
5— Pick a dull topic to focus on. Do the sheep's counting backward. You may also find it helpful to read a boring article or book.
 
6— Create a nighttime ritual and stick to it. Creating a daily routine and a nightly ritual geared towards wellness and health is essential for a good night's sleep. Get lost in your favorite book for a while. Take care of your skin. Meditate. Get the deep sleep you need by taking your Sanbera Reload Time to Time supplements. It is your nightly dose of wellbeing designed to improve your overall health through detoxifying effects, cellular rejuvenation, and improved sleep.
 
7— Listen to a piece of relaxing music. Relaxing music can make sleep more pleasant. Also, it can block sounds that may disturb your sleep. The type of music that promotes sleep depends heavily on each person's personal preference. You may want to try several different kinds until you find one that works for you. Or you can try this!

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