00:00 Welcome back Sunbro, we hope you all in great health and great money. Before we start,
00:05 please at least subscribe so we can have little money for food and paying bills.
00:09 Alright, today we are going to talk about "How to go back to sleep after waking up at midnight".
00:15 Do you find yourself wide awake in the middle of the night, struggling to return to sleep?
00:19 You're not alone, approximately 20% of people experience this frustrating bout of insomnia.
00:26 But fear not, we've got you covered with a plethora of tips to swiftly guide you back to
00:30 dreamland. Plus, learn effective strategies to prevent these midnight awakenings from disrupting
00:36 your precious sleep in the first place. 1) Say goodbye to time obsession.
00:41 Resist the urge to check the clock as you navigate the midnight hours.
00:44 Constantly monitoring the time only amplifies stress, making it harder to relax and slip back
00:50 into slumber. 2) Screen-free zone. Banish electronic screens from your nighttime routine.
00:57 The blue light emitted by devices signals wakefulness to your brain,
01:00 hindering your efforts to fall back asleep. 3) Change of scenery. If you've been awake for
01:06 more than 20 minutes, consider relocating to another room. Engage in calming activities
01:12 like deep breathing or reading to help soothe your mind and body. 4) Resist the urge to be
01:17 productive. Although tempting, the middle of the night is not the time to tackle chores or work
01:22 tasks. By avoiding productivity, you prevent reinforcing unwanted wakefulness. 5) Count
01:28 down to calm, quiet a busy mind by counting backwards from 100. This simple technique
01:34 redirects your focus, allowing relaxation to pave the way for sleep. 6) Relax your muscles.
01:41 Practice progressive relaxation by systematically tensing and releasing muscle groups throughout
01:45 your body. This promotes a state of calm conducive to sleep. 7) Unwind before bed. Incorporate
01:52 relaxing activities into your bedtime routine, such as listening to soothing music or practicing
01:58 gentle yoga poses. 8) Limit caffeine intake. Half of the caffeine is still not digested even after
02:04 3 to 5 hours. Steer clear of caffeine-containing beverages after 1 p.m. to avoid disrupting your
02:10 sleep-wake cycle. 9) Embrace silence. Create a noise-free environment in your bedroom to minimize
02:17 disturbances that could interrupt your sleep. 10) Stay cool. Maintain a comfortable sleeping
02:23 temperature between 60 and 67 degrees Fahrenheit to promote restful sleep. 11) Moderate alcohol
02:30 consumption. While alcohol may initially induce sleepiness, it can lead to fragmented sleep
02:35 patterns and frequent awakenings later in the night. 12) Cultivate mindfulness. Incorporate
02:41 meditation into your daily routine to quiet racing thoughts and promote relaxation, making it easier
02:46 to return to sleep after waking. 13) Establish a consistent sleep schedule. Stick to a regular
02:53 bedtime and wake-up time to train your body's internal clock for optimal sleep quality.
02:57 14) Seek medical advice if needed. If persistent nighttime awakenings persist despite your efforts,
03:04 consult a health care professional to address any underlying health issues contributing to
03:09 disrupted sleep. With these tips at your disposal, you'll be equipped to navigate midnight awakenings
03:14 with ease and reclaim restful slumber. Thanks for watching, Sunbro. Please subscribe, like,
03:20 comment, and share if you find this helpful. Come again to our next meeting Sunbro.
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