Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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Sleep hygiene refers to a set of sleep practices or habits that promote more restful sleep. These practices aim to improve the overall quality and duration of your sleep, so you can wake up feeling well-rested. They may also reduce the likelihood of sleep disturbances, sleep-related disorders, and other sleep issues. By maintaining optimal sleep hygiene, you can improve your overall well-being, since restorative sleep is necessary for physical and mental health.

Unlike a watermelon fast or something else you saw on TikTok, sleep hygiene is a wellness trend you should get behind. Practicing good sleep hygiene means adopting habits that cultivate consistent, quality sleep. These habits help promote a healthy circadian rhythm, but please note that sleep hygiene is not a one-size-fits-all recommendation. Some practices may work for some, while other practices work for others. Find your healthy sleep routine by considering the following recommendations that promote a good night’s sleep.

Create A Bedtime Routine

When you have a consistent bedtime routine, the brain and body know that it is time to shut down. A bedtime routine can include activities like taking a warm bath, practicing breathing techniques, meditating, or reading a book. Do not spend hours on your phone and don’t watch TV until the second you go to sleep. The blue light can cue your brain to remain awake. You want to do things that reduce brain activity and stress hormones. A calming bedtime routine signals the transition from wakefulness to sleep, so you’ll drift off to sleep more easily. 

Limit Screen Time Before Bed

As we previously mentioned, the blue light from screens gets in the way of healthy sleep. Smartphones, tablets, laptops, and TVs should be avoided at least an hour before you go to bed. Researchers note that blue light suppresses melatonin, the hormone that indicates when it is time to go to sleep. Turn off screens one or two hours before sleep to aid the natural production of melatonin. That will make falling asleep easier and result in better sleep quality.

Create A Comfortable Sleep Environment

If you cannot relax and get comfortable, falling asleep will prove difficult. Ensure that your bedroom is dark, cool, and quiet. Consider getting a white noise machine, blackout curtains, or even earplugs to foster a great sleep environment. A neutral, dark, and sound-free room reduces any external stimuli that can interfere with the various stages of sleep. When your bedroom has all of these ideal conditions, you can experience more restful, continuous sleep, which is beneficial if you experience fragmented sleep due to night wakings. Additionally, get a quality mattress, as your physical comfort also plays a big role in your sleep quality.

Limit Daytime Naps

Sometimes, a quality nap on the couch or on a lounge chair in the backyard is just what the doctor ordered. As long as your naps are short and powerful (30 minutes or less) and you don’t take many of them, you can still sleep without issue at night. Long and irregular daytime naps, especially those that you take later in the day, can interfere with nighttime sleep. Short naps can boost alertness without affecting your sleep at night while late-afternoon naps can make it more difficult to get a restful night’s sleep.

Don’t Drink Too Much Before Bedtime

If you drink a lot of fluids before bedtime, you will more than likely wake up at least once, if not twice, to urinate in the middle of the night. Health experts refer to this as nocturia (waking up to pee), which breaks sleep continuity. By minimizing your fluid intake one to two hours before bed, you can maintain uninterrupted rest cycles. 

Stick To A Consistent Sleep Schedule

Ideally, you should go to bed and wake up at the same time every day, even on the weekends. In doing so, you help regulate the body’s internal clock, which ultimately promotes better sleep. Consistency actually improves the body’s sleep-wake cycle, which can make falling asleep and waking up a lot easier. Disrupting that schedule, such as oversleeping, can confuse the brain’s sleep signals and cause grogginess or unrest. 

Try any number of these suggestions and consider keeping a sleep diary to figure out which things work for you. Tracking your sleep habits can help you identify patterns, triggers, and areas that need improvement. Review your diary on a weekly basis to help you figure out things or behaviors that interfere with sleep. That can enable you to make proper adjustments to build a healthier sleep routine. 

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Does the early bird in fact get the worm? It does if that bird knows how to get up without hitting the snooze button on their alarm seven times. How does a person actually become an early bird, though, especially if it doesn’t come naturally? In this article, we will unpack the benefits of waking up early and how to get better at it once and for all. 

Figure Out Your Sleep Chronotype

Chronotype…what an interesting and foreign word. Sleep chronotype refers to your natural sleep-wake pattern. Essentially, it describes when you feel most alert, productive, and then sleepy throughout the day. Your circadian rhythm influences when you feel energized versus when you feel sleepy. Once you figure out your sleep chronotype, though, you can find an optimal schedule for your circadian rhythm. If you struggle to get up in the morning, you are likely not aware of your chronotype.

Maintain A Daily Routine

The circadian rhythm thrives on a consistent routine. The more consistent your schedule, the more likely you are to wake up at the same time every morning with ease. Your meals, exercise routine, and when you wind down for bed all factor into the equation. Exercising at the right time of day is also helpful. A bear chronotype, for example, does better exercising first thing in the morning, while a wolf chronotype has a prime exercise window in the early evening. 

Give Yourself A Good Night’s Sleep

Some adults have no issues with finding seven hours of sleep per night. Others require closer to nine, but a general rule of them is that seven to nine hours of sleep per night is the ticket to waking up feeling rested. Consider exactly when you need to wake up and set a recurring alarm for that time. Don’t have schedule constraints? Pick a time that fits your lifestyle. Once you have that figured out, work backward to determine when you need to go to sleep. Stick with that schedule for a couple weeks, going to bed and waking up at the same time every day. Track how you do in a sleep journal because that’s a great way to identify your sleep habits and needs. You can tweak your sleep-wake schedule until you find a routine that works for you.

Watch Your Caffeine And Alcohol Consumption

It might sound obvious, but caffeine lingers in your system a lot longer than you realize. It’s also very common for people to drink caffeinated beverages throughout the day. You should avoid caffeine at least six hours before bed, or else falling asleep will be a bigger issue than it should be. Additionally, alcohol should also be avoided before bed because, despite its sleep-inducing effects, it can disrupt sleep. Alcohol increases symptoms of sleep apnea and can affect the body’s melatonin production.

Have An Accountability Partner

If you have a roommate, friend, or family member who also wants to become a morning person, consider making them your accountability partner. Wake up at the same time together, or wake each other up with phone calls. Take turns calling to hold the other person, and yourself, accountable. 

Get Natural Light During The Day

If you want to positively influence your circadian rhythm, use light to your advantage. Natural sunlight informs your circadian rhythm that it is day, not night. Getting just 10 minutes of sunlight in the morning can help wake up the body, in addition to letting the body know when it should wake on a consistent basis. There are also sunrise alarm clocks that can help with this! In addition to getting natural light in the morning, make sure to avoid light, especially blue light from screens, at night to aid healthy sleep. 

Make Mornings Enjoyable

You will probably wake up early in a better mood if you have something to look forward to at the start of your day. Perhaps it is your favorite breakfast, an intense workout, or a morning stroll with your dog through the neighborhood. If you enjoy a morning shower, remind yourself how good you’ll feel as the water cascades down upon you. You may find that a meditative stretch session in the morning is the thing that you look forward to. Only you can find what motivates you!

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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On average, a person spends one-third of their life sleeping, equating to an average of 26 years. What’s even more impressive is that a person spends an average seven years trying to get to sleep during their lifetime. What is so special about sleep and why is it integral to your overall health? Additionally, are there nighttime habits that negatively impact your sleep, or make it harder to fall asleep? 

Sleep impacts how well you focus during the day and can influence what you eat, how you think, and more. Trying to reduce the amount you sleep in order to get more things done in the day is ill-advised. Short sleepers (those who sleep minimal hours per night) make up about one to three percent of the population. The rest of you who want to sleep less are only putting your health in jeopardy. 

There are many things you can do at night for better sleep, but what about the things you shouldn’t do? If your sleep is suffering, one of the following habits could be to blame. Sleep experts want you to avoid these common habits that interfere with your sleep. 

Drinking Alcohol

It’s true that a glass of wine or cocktail before bed can help you doze off faster. Nervous system specialists agree that alcohol can negatively affect overall sleep quality. Alcohol can make you feel like you are getting deeper sleep, but it causes problems with sleep architecture. Sleep experts explain that alcohol primarily affects the second half of sleep, so you spend less time in REM sleep. Alcohol also has diuretic properties, so it can cause you to wake up and use the restroom in the middle of the night. 

Delaying Bedtime

It’s common to have a night when your bedtime is later than usual. Perhaps you went to see a movie, concert, hung out late with friends, or you wanted to catch one more episode of a new series. The urge to stay up late and put off bedtime is sometimes referred to as “revenge bedtime procrastination.” This can lead to chronic fatigue overtime, according to sleep experts. A 2014 study found that bedtime procrastination is related to general reports of insufficient sleep that extend beyond self-regulation. Basically, you just have to go to bed at a reasonable hour and your morning self will appreciate it. 

Getting Into Bed Before You Are Ready For Sleep

Sleep experts explain that the optimal time to get into bed is when you are ready to fall asleep. There is no sense in lying down before you are tired. If you cannot fall asleep, you should try again when you are really sleepy. That way, you can feel more confident in your ability to fall asleep. Just make sure you don’t do anything to get in the way of feeling tired. 

Eating A Late Dinner

It’s true that eating too close to bedtime can interfere with proper digestion, which can negatively affect sleep. Your circadian rhythm, though, loves routine, which is why it’s best to eat dinner at roughly the same time every night. Ideally, eat dinner more than three hours before your bedtime. Late-night eating can affect metabolic health and make it more difficult to stay asleep once you fall asleep. Research suggests that eating dinner at roughly the same time every night can benefit your body’s internal clock, which benefits your sleep. 

Staring At Your Screen

This should not come as a surprise, but it is a very common bedtime habit. Scrolling through social media, watching YouTube videos, or streaming a movie or show on your laptop before bed can affect circadian rhythm and melatonin production, due to the blue light that screens give off. If you experience difficulty falling asleep and have a screen habit in bed, try to ditch the screen and opt for a book instead. Sleep experts suggest avoiding screens for at least one hour before you go to bed to ready your brain and body for sleep. 

Cranking The Heat

According to sleep studies, the optimal bedroom temperature for high-quality sleep is about 65-68 degrees Fahrenheit. The body temperature naturally dips just a little when you get ready for bed, so a warm bedroom is not ideal for sleep. Heat exposure ultimately decreases REM sleep and slow wave sleep, in addition to increasing nighttime wakings. Depending on the time of year, you will have to adjust your thermostat or open up windows to set the stage for a somewhat chilly sleep environment.

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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We’ve all been in this situation: it’s the middle of the night, you wake up, and cannot fall back asleep, no matter what you do. Perhaps you count sheep, experiment with 4-7-8 breathing, or think about a peaceful, relaxing scenario and you still toss and turn. There’s no need to wrestle with your blankets in a restless state or resort to doom-scrolling on your phone until your morning alarm goes off. 

After waking up in the middle of the night, you should take a moment to breathe and consider things that will negatively affect your sleep for the remainder of the night. How do you do that, though? In this article, we will provide advice from sleep experts on how to fall back asleep after waking up in the middle of the night. We will also suggest tips that may prevent you from waking up at night!

Woke Up In The Middle Of The Night? Here’s How To Fall Back Asleep

The worst thing you can do when you wake up in the middle of the night is look at your phone. You don’t need to look at the time because that only makes things worse, at least for most people. In addition to the blue light keeping you awake for longer, you could start to feel frustrated about waking up and not being able to fall back asleep. 

Sleep experts actually recommend getting out of bed, especially if you feel frustrated and your mind is racing. Get up out of bed, go sit somewhere, and engage in something calming and relaxing. Reading a book, meditating, or practicing deep breathing can help calm the mind and body. Whatever you do, don’t bring your phone with you because the blue light won’t do you any favors. You can, however, turn on a dim light while you engage in your quiet, calming activity. 

What’s important to note is that the activity itself may not make you sleepy. The goal is that it passes the time, which may not be the result you want. Isn’t the activity supposed to lull you back to sleep? The point of leaving your bed is to teach yourself that the bed is not a place to toss and turn; rather, it is a place for sleep. The more you toss and turn and force yourself to feel sleepy in bed, the more you will stay awake. Your bed, then, is no longer a place of sleep. Sitting on the couch and reading is a great activity, but don’t force sleepiness to happen. When you get sleepy again, you can return to your bed. 

How To Prevent Nighttime Wake-Ups

If you wake up at night, getting out of bed may help you out in the long run. In order to prevent those midnight wake-ups, there are strategies that sleep experts encourage people to practice. Going to bed later than your usual bedtime is one of those strategies. If you have trouble falling asleep or struggle with waking up early, going to bed later may help. Going to bed early only works if you are actually tired and sleepy. It is of no benefit to you if you go to bed early and lie there with your mind racing at 100 miles per hour. 

Sleep experts note that it is better to go to bed when you feel sleepy. That will give you more confidence in your ability to fall asleep, as opposed to going to bed because you think you should. Going to bed when you are actually tired will help you fall asleep faster. Chances are that you will wake up less often throughout the night. There are also many bedtime routines that can help you wind down and promote relaxation. Just remember that if you do wake up in the middle of the night, don’t put too much pressure on yourself to fall back asleep instantly. That will only make the issue worse.

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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The environment affects your skin, whether you are indoors or outside. Ultraviolet (UV) rays, blue light, pollution, and more are environmental factors that cause oxidative damage to the skin. This process breaks down collagen and may even damage the skin barrier, which compromises the skin. A damaged barrier makes you more prone to dry skin, cracking, and damaging effects of environmental factors. 

UV Rays Are the Biggest Threat To The Skin

UV rays from the sun are the most significant environmental factor that can damage the skin. Not only do they increase signs of aging, but they also increase the risk of skin cancer. UV rays trigger the production of free radicals, which can surpass neutralizing antioxidants according to research. These free radicals can break down collagen and elastin, causing wrinkles and other signs of aging. UV rays also stimulate melanin production, which can cause skin discolorations. Over time, too much exposure to UV rays without proper protection can dramatically increase the risk of numerous forms of skin cancer, especially melanoma. 

Air Pollution Plays A Role

Not only can air pollution affect your breathing, but it can also cause free radical damage on the skin, just like UV rays. Exposure to particulate matter, nitrogen dioxide, ozone, and hydrocarbons can cause skin inflammation and oxidative stress. According to research, skin inflammation can impair collagen synthesis, which causes the skin to sag and wrinkle over time. The last thing you want is for pollution to chew up your collagen and elastin! 

If you want to take action to protect your skin from environmental damage, consider the following tips. They may come in handy more than you know!

Pick A Functional Powder For Sun Protection

If you are on-the-go, consider getting your hands on a functional powder. These types of powders have built-in SPF and are great options because you can dust them over existing lotions or makeup. They are great if you work in an office and need a little midday touch-up. 

Try A Mineral Sunscreen

If you spend time in the sun, dermatologists agree that you must wear sunscreen in order to protect your skin. Ideally, you want to use sunscreens that contain zinc oxide or titanium dioxide, both of which physically block UV rays. Chemical sunscreen may be invisible after applying on the skin, but they allow some absorption of light. That’s why skin care experts recommend mineral-based sunscreens to effectively protect the skin. They may leave a whitish appearance on the skin, but better to be protected than not! 

Consider Supplementing With Vitamins C & E

UV rays, air pollution, and blue light can all cause oxidative stress on the skin, a process that breaks down collagen and elastin. The best way to neutralize free radicals is by maintaining a steady intake or application of antioxidants. Vitamin C tends to work more efficiently with vitamin E, according to research studies. That’s why they are often together in different formulations. Vitamin C and E serums can help prep your skin in the morning, providing a natural defense that it needs to face the day. 

Opt For More Antioxidants

Not only do antioxidant serums have their place in the morning, but they also have their place at night. Opting for ingredients like glutathione and resveratrol can help repair damage that was done during the day. Resveratrol, which exists in grapes, peanuts, soy, and other foods, can sop up free radicals. Glutathione is another antioxidant that works to address dark spots, according to one study. There are many antioxidant creams or ointments that work to fight sun-damaging effects, but don’t neglect the consumption of antioxidants from colorful plant-based foods. Those do great things for your skin and other bodily systems and organs. 

Wash Up Carefully Before Bed

After being out and about all day, you need to wash off all that grime that the skin accumulates. Before you go to bed, use a gentle cleanser that works to both clean out pores and keep the skin barrier intact. If you use a cleanser that is too rough, then you increase the risk of skin irritation. 

Always Protect At Night

In addition to cleansing after a long day, you may want to apply other skin-nourishing ingredients before you hit the hay. Moisturizers or serums that contain antioxidants can help clear up environmental damage and support collagen production throughout the night.

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