Avoiding phone screens: Keys to conquering nighttime insomnia
It often happens that we suddenly wake up in the middle of the night. Fortunately, after a few minutes, our bodies often allow us to fall asleep again. A doctor points out mistakes we might be making in such situations and advises on what to avoid to not disrupt our chances of falling back asleep.
Waking up in the middle of the night and being unable to fall back asleep is one of the most frustrating situations one can experience. Instead of resting, you toss and turn, desperately trying to find a way back to sleep. However, the more frustration grows, the harder it is to calm the mind and body.
Each of us has our own methods to combat nighttime insomnia—some try counting sheep, while others reach for a book to distract their thoughts from worries. However, as specialists note, some habits might only worsen the situation.
Dr. Biquan Luo, a sleep expert and CEO of LumosTech, emphasized in a conversation with "The New York Post" that many people make the mistake of reaching for their cell phones.
Dr. Luo explained that looking at the clock can heighten stress and make it harder to fall asleep. Using a phone to check the time can add to the problem, as engaging with its content might be too stimulating, further disrupting relaxation and sleep.
Blue light negatively impacts our sleep patterns, disrupting the body's natural circadian rhythm. This is why many experts strongly recommend avoiding phone use shortly before bed. Putting the device aside allows the body to better prepare for rest, supporting the production of melatonin and facilitating peaceful sleep.
What to do when we wake up at night?
According to LADbible, if you encounter problems falling asleep, the first step is to stay in bed and try to relax. This way, the body can naturally return to sleep. However, if you don't feel sleepy after 10–15 minutes, it's worth getting up and going to a quiet place in the house, such as the couch. You can engage in a quiet, relaxing activity like reading a book there.
The key is to avoid stimulating activities, such as using electronic devices, which can exacerbate sleep problems. If insomnia persists over a longer period and starts significantly affecting your quality of life, it's worth considering consulting a doctor. A specialist can help identify the causes of the problem and propose appropriate treatment methods.
