How to fall back to sleep & prevent irregular wake ups – Buy CBD + THC Oil India | Buy Best CBD Oil India
You tried to sleep early and gently fell asleep. But, it’s 1 am now and everyone is asleep except you.
You slept early but still woke up in the middle of the night
If you wake up in the middle of your sleep you are not alone.
According to a study – around 30% of people wake up in the middle of the night.
You can fall asleep but it’s of no use if you wake up during 1 am. You need to have uninterrupted deep sleep for 7 to 8 hours.
Why do you wake up in the middle of the night?
Your sleep can be interrupted due to many factors like:
- Your last meal
- Your thoughts
- Your environment
- Your muscle tension
- Your body temperature
There can be multiple factors or just one. Even one factor is enough to break your sleep.
What happens when you consistently get broken sleep?
Sleep is ignored by many but is the most important factor for your health.
Broken sleep sometimes may not seem much. However, chronic sleep issues be it not able to sleep, waking up in the middle of the night and sleeping less than 6 hours can cause:
- Obesity
- Diabetes
- Dementia
- Alzheimer’s
- Low sex drive
- Heart disease
- Prostate cancer
Benefits of deep sleep
It may seem like you are just passed out for a few hours and wake up but sleep has benefits:
- Repairs the body
- Improves immunity
- Replenishes energy
- Balances mood and emotions
- Improves memory & cognitive functions
3 keys to deep sleep
Whether you are going to sleep or falling back asleep 3 things play a major role.
- Para-sympathetic nervous system
The para-sympathetic nervous system is a part of the Nervous System. The PNS is needed to help you sleep. It’s also called rest and digest state, when this state gets active your body gets ready to rest, repair and rejuvenate.
The PNS is vital for deep sleep as well because sleep is the true form of rest.
You need to activate the PNS to get deep sleep.
- Delta Brain waves
There are five main brain waves:
- Gamma brain waves are active in intense activity.
- Beta brain waves are active when you are awake.
- Alpha brain waves are active when you are relaxed.
- Theta brain waves are active when you get shower thoughts.
- Delta brain waves are active when you are in deep sleep.
You need to focus on the delta brain waves to get refreshing deep sleep. The delta brain waves are necessary for uninterrupted sleep. When delta waves are active you can’t wake up easily due to external or internal factors.
- Circadian rhythm
The circadian rhythm is the body’s internal clock that regulates your sleep- wake cycles.
To fix your circadian rhythm you need to be in the sunlight after waking up for about an hour.
This internal clock is mainly affected by:
- Light
- Food and meal timing
To fix your circadian rhythm you need to be in the sunlight after waking up for about 30 minutes.
For food and meal timing – have your last meal 3 hours before going to sleep. This reduces pressure on your body as digestion will not interfere with your sleep.
3 ways to fall back asleep – instantly
1) Muscle and Mind relaxation
You can’t stay awake for long if your mind and body gets too relaxed. To relax your body follow the method of Yoga Nidra.
Yoga Nidra is a yogic technique that helps to rest, relax and re-energise the body and also helps with deep sleep. Yoga Nidra takes you in a state where you are between the realm of wakefulness and sleep. This will relax not only your muscles but also your mind.
You can follow this Yoga Nidra Guide to fall back to sleep.
2) Deep Breathing
Most individuals are used to shallow breaths. They breathe from the chest which is fine however, to get relaxed and get deep sleep deep breathes are needed.
Deep breaths- where your abdominal (belly) is expanding and contracting is the better way to breathe.
Deep abdominal breaths trigger the activation of the parasympathetic nervous system which makes you relaxed and helps to fall back asleep faster.
3) CBD oil
CBD helps to fall back to sleep by making you calm and relaxed.
What is CBD?
CBD is a compound found in the cannabis plant that helps with many lifestyle ailments-
- Stress
- Anxiety
- Diabetes
- Depression
- Chronic pain
- Anger management
- Cancer Treatment and a lot more
CBD can be used for many problems but people also use it for getting deep sleep.
More things to focus on to fall asleep
Body and room temperature
Body temperature drops when your body is getting ready to sleep. But when your body temperature is high you will face difficulty falling back to sleep. Along with the low body temperature your room temperature should be low. If you wake up sweaty in the night, then wash your feet under running tap water- this reduces your body temperature.
Light Environment
Your body needs a dark environment to sleep. Light signals your body that it is still daytime and keeps you awake. Make sure to block out unwanted lights that are coming into your bedroom, be it tube lights, lights from your phone, wifi router or mosquito lamps/ repellent. The darker your room at night the better it is for your sleep.
Diet & Lifestyle
Eating lighter meals that are non spicy is recommended for deep sleep. What happens when you sleep after eating heavy meals? You might wake up in the middle of the night
Medication
Medications can influence the quality of your sleep for better or worse. Some medications can stress out your nervous system , others may heat up your body which leads to broken sleep.
Avoid taking strong medications at night.
Final Thoughts
Waking up in the middle of the night can make you feel lethargic or irritated during the day.
It might lower concentration and patience. However, it can be fixed by getting deep sleep for 7-8 hours through relaxing your mind and muscles, deep breathing, consuming CBD and taking care of your diet and lifestyle.
It is better to stay asleep throughout the night than to wake up at 1pm but if you do all you need to do is make sure:
- Your room is dark and all lights are blocked
- Your body temperature is slightly cool
- Your room temperature is cool
- There are no or minimal noises
Or you can consume a few drops of CBD oil and drift off to deep sleep.
