Simple Ways To Beat Middle of the Night Wake Ups
If you often work late and come home stressed, you may eat quickly, watch TV and drift right off to sleep. But then at 2 or 3 a.m. something wakes you and it is almost impossible to drift back to sleep. Here are some tips to combating that.
Skip tobacco, alcohol and screen time right before bed. Make your bedroom as soothing as possible with light block out drapes and sound absorbing cushions and carpet. Make sure your mattress is even and firm without lumps, and your pillows are comfortable. Then try some deep breathing and stretch exercises, or consider yoga sleep poses like these.
The Bridge Pose Helps Cut Stress
Stress is a major contributor to poor sleeping and the bridge pose can help to calm you. Lying on your back, bend your knees pulling your feet in flat on the floor by your bottom. Then inhale press your feet and your arms down and raise your bottom up off the floor. Gently squeeze your shoulder blades together, breathe to the count of 10.Then release back down to the floor.
The Forward Bend Pose Helps Digestion
This pose can be calming and can soothe digestive upsets that can wake you up at night. Sit flat on your mat with your legs stretched out. Breathe in and fall forward reaching as far as comfortable to grab your toes, ankles or thighs and feel a gentle stretch in the back of your legs. Hold to the count of 10.
Savasana Pose Conditions You to Relax
You stretch out flat on your back with your palms at your side. Close your eyes and listen to your breath. This pose signals relaxation. You can also use it with soothing music and the music can automatically signal sleep as you start to drift off.
But if the nightly wakeup still shows up, accept it and stay low key.
Do not flip on your computer or TV and a lot of lights. And don’t head to the kitchen for a snack. The snack can become a nightly habit prompting more wakeups. Instead just have a glass of water or milk. Pick up something simple to read and just use one reading light, like a clip on for books. Skip mystery thrillers or adventure tales. Gradually,as you read your eyes will become tired and going back to sleep will become inviting.
The next day do not compensate for lack of sleep with a nap after lunch or a late start to the morning. Instead maintain your normal routine, and try to squeeze In a walk at lunch or after dinner. By night time you should be ready to drop off and sleep better.
Regular chiropractic adjustments may also help you drift off to sleep and stay asleep. Correcting subluxations may help restore blood flow, which can often be the main culprit for insomnia. Stop by The Joint today for a no appointment needed consultation, to discuss your sleeping habits with our highly qualified doctor of chiropractic, and see if you sleep can be improved today.