What if you woke up in the night and can not sleep

So, it's the middle of the night, you know you need to sleep, but can not. Something does not allow you to fall asleep. Maybe your co-worker does not want to throw you to the bus stop or your friend said something rude. Whatever it was, you can not dismiss it, and at the same time you need to sleep, because tomorrow to work.

Probably everyone experienced these horrible feelings. As for me, this is real torture. While the reason that you can not sleep, can be quite frivolous: a nasty comment or statement that you did not do their job.

Add to that the stress and anxiety, and your brain starts to frantically run out at the wrong time for this - in the middle of the night.

Arise, vyplesnite concern

High levels of stress do not get rid of just agreeing with you in mind. The more you think about the problem, the more deeply immersed in stress and anxiety. You just go in circles, more and more worrying. What really is a dream!

Plus you are nervous because you can not fall asleep, and wake up soon. So you not only sleep, but worried all night, so that you feel completely overwhelmed in the morning.

Just calm down and sleep will not work, so stop torturing yourself - get out of bed. Go do something - it will help to distract and throw out anxiety.

Make it really matters. The longer you are in such a state remains in bed, the greater the risk to spend awake all night. In the end, your brain ceases to perceive the bed as a place for recreation.

Give your bed to cool and ventilate. You have to want to go back to the blissful comfort on cool sheets. Take a walk, take a soothing cup of herbal tea or drink a glass of water. Do something refreshing that you stryahnot with stress from the day's events. Of course, this is not a panacea, but it will certainly help to break the circle of nervousness and feelings, and is the first step to beating insomnia.

Do something meditative, but distracting

The next thing you need to do - get away from the clock and worry about the lateness of the hour. Find yourself some meditative activity (not necessarily meditation, per se). If a meditation soothes and relaxes you - Meditate - if not, now is not the best time to learn this.

If you have some work around the house, go in it. Cleaning (of course, if she did not wake up your family or neighbors), bringing order to the cabinet, the desk, reading in dim light - these classes are ideal.

You can turn on a podcast or audiobook and let the pleasant voice or favorite tracks carry you into the realm of sleep.

Your activity should be interesting and thoughtful, but not too exciting. Your goal - to take the mind to focus on something else, do not think about the things that cause you stress. Do not need to completely throw away from the head of question you are interested, you just need to relax, so you have calmed down and fell asleep.

Do not spend time in front of the monitor

Try this time to avoid the occupation of the computer, smartphone or tablet. This is a general advice for improvement sleep qualityBut it is relevant to our situation. Blue light from your devaysa reduces the production of melatonin, and your brain thinks it's time to wake up and stay awake.

In addition, the email preview and sotsialok check - it's too exciting occupation for someone who wants to sleep. So set aside a smartphone and do not rush to turn on the computer.

If you are reading calms, select readers with electronic ink. In contrast to the tablet, they are adapted to read, and their screen is not too bright and contrast, so that your brain can not be disappointed about the time of day.

If you turn on a laptop or tablet, turn down the brightness, or install applications like f.lux or Twilight. They change color temperature depending on the time of day.

Of course, this is not the best choice, but let's be realistic: the first thing many of us do, when they realize that there will not sleep, - Pull to your phone to check Twitter, check the messages on the page "VKontakte" or to look a couple of funny clips on YouTube.

Basically, if it helps to calm down, why not. Just in time to stop, when he calmed down, and try to sleep, but do not sit in social networks and on all night YouTube.

Use sleeping pills with caution

If you have really little time to sleep, you can try sleeping pills, nonprescription, but take (and select) drug costs with caution. Many of them have side effects, and what great help to other people, can not help you.

Therefore, before taking sleeping pills, make sure that really no other choice left. This is especially true of sudden awakenings, when you wake up at three in the morning and can not sleep, and eight in the morning you have to be at work. If you take a sleeping pill in the middle of the night, its effect can last, and after waking up, so that before lunch you will be like a sleepy fly.

Usually it takes about eight hours to sleeping pills completely ceased to have effect. Therefore, depending on the circumstances, and read the instructions to the drug, to select the correct dosage.

You can try taking melatonin to some it helps to improve the quality of nighttime sleep. At least you will not feel sleepy, as is the case with other drugs such as sleeping pills on the basis of diphenhydramine or doxylamine.

Whatever you do, do not start work

If you have a smartphone or a laptop is opened, it is tempting to start working. Do not give in!

Do not try to be productive and focus on what caused you stress. Do not respond to annoying email, do not ask other in social sphere that he had in mind when he said this rudeness. Do not aggravate. Attempts to solve the problem can only increase the level of stress, which, of course, does not help you sleep. Especially in such a state: a tired, nervous and angry, you are unlikely to decide something.

Moreover, if you want to settle the night any interpersonal relationship, you most likely will not work. Misunderstandings in communication is better to find out at the meeting, or at least write messages when the person will be convenient for them to answer, not when he sees the tenth dream.

Sleepless night - it's terrible, but you're unlikely to be able to solve a problem that keeps you awake at three o'clock in the morning. So it is better to distract something, and problem solve during the day.

If you just can not help it, do not post what you have written. Save email or SMS in the drafts, write everything they wanted to say in the application notes. Reread the morning and decide to send or not. No wonder they say that sleep on the morning of your resentment may seem sheer nonsense, and you just delete this draft.

Take off

If you feel that all else fails, take time off from work at least until lunch. Send a message to the boss, tell me what you feel well and you want to take a day off on a half day. Get alarm clock in the morning to call before the working day and to warn that you will be in the afternoon.

The idea that you do not need to get up early tomorrow, relieve some of the stress on the fact that you need to sleep, and you can not. Most likely, then you easily fall asleep and give you time off time to sleep and catch up on afternoon.

Share your way to win a sleepless night in the comments.