Acordou a meio da noite e não consegue voltar a dormir? Estas 5 dicas podem ajudar

Woke up in the middle of the night and can't get back to sleep? These 5 tips can help.

Waking up in the middle of the night is more common than it seems. It could be due to stress, an unexpected noise, difficult digestion, or even because a natural sleep cycle has ended.

The problem starts when, after opening your eyes, sleep seems to have completely vanished. If this happens to you, here are some suggestions that might help:

1. Avoid looking at the clock

Counting time only creates anxiety and makes you feel like you need to fall back asleep quickly.

2. Keep the lights off

If you need to get up, use minimal light. The brain associates bright light with waking up.

3. Get out of bed if you've been awake for a long time

Lying in bed churning thoughts creates an association between the bed and frustration. Get up, do something calm for 10-15 minutes (like reading or deep breathing), and only then go back to bed.

4. Try breathing techniques

Inhaling while counting to 4, holding your breath for 2 seconds, and exhaling to 6 activates the parasympathetic nervous system, helping you relax.

5. Avoid screens

Your phone or television might seem like quick solutions for distraction, but they will make it harder for you to fall back asleep.

If waking up in the middle of the night is frequent, it's worth observing if there are patterns: late eating, caffeine consumption, accumulated stress. Sometimes, small adjustments make big differences.

See also

Explore: Sleep Hygiene Quiz

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