Dubai, United Arab Emirates (CNN)–Sometimes you may have to go to bed early to make use of as many hours as possible, in order to be ready for an early meeting or catch a flight at 5am. However, some people find it difficult to fall asleep immediately… What can they do in this case?
“Unfortunately, this has happened to me many times,” said Dr. Phyllis Zee, director of the Center for Sleep and Vital Clock Medicine at Northwestern University Feinberg School of Medicine in Chicago.
“If you are unable to sleep, don’t worry because it won’t help you,” she continued.
Dr. Raj Dasgupta, a sleep specialist, offers similar advice.
“The reality is that the harder we try to relax and sleep, the more we worry about losing precious sleep time, which makes getting a good night’s sleep elusive and more difficult,” Dasgupta, an assistant professor of clinical medicine at the university’s Keck School of Medicine, said by email. .
If you usually sleep late at night, these nights can be a bit tough, experts say.
Here are some expert-tested and valid tips on how to ease your “please let me sleep” fears.
Don’t try the impossible
Don’t try to sleep at 9 p.m., which can be too early for your body clock.
Zee recommends dimming the lights from 8 p.m. to 9 p.m., and plans to go to bed by 10 p.m.
Blue light tricks your brain into thinking it’s still daytime, Dasgupta said. This blocks the release of key hormones like melatonin, which help you sleep.
“The blue light is emitted by electronic devices such as smartphones and computers,” he explained. So be sure to avoid that and bright lights within two hours before bed.
Meditation, Mindfulness and Breathing
Dasgupta said worry about sleep is a “major barrier to restful sleep, and can exacerbate existing sleep problems such as insomnia”.
He suggested using mindfulness and meditation exercises to promote calm.
“(These practices) may help calm the mind and body, making sleep easier and more enjoyable,” he said.
Experts say one of the best ways to help you sleep is to focus on breathing.
“One technique is the 4-7-8 breathing method, which has been shown to reduce stress,” Dasgupta explained.
He continued, “Take a deep breath for four seconds… Hold your breath for seven seconds, then release your breath slowly, counting from one to eight… Repeat these steps several times, then pause and see if you feel more relaxed.”
exposed to daylight
Zee said that when the clock’s alarm goes off, immediately turn on the flashing lights. This tells your brain that it is daylight and helps stop melatonin production.
Experts suggest that you get exposed to the sun as soon as possible.
“Natural sunlight during the day helps maintain the circadian rhythm,” Dasgupta said. “This improves your energy during the day and the quality of your sleep at night.”
Plan to take a nap
You might want to plan a 20-30 minute nap early that afternoon, and then do your best to go to bed early that night as well, says Zee.
She said your “sleep drive” would be high, because you were “deprived of sleep the night before”.
“It would be easier to fall asleep around 10pm to 10:30pm and get some sleep,” Zee explained.
Avoid alcohol and sweets
Dasgupta advises avoiding caffeine after lunch, and avoiding alcohol near bedtime, “because both can disrupt sleep.”
“If you feel hungry after dinner, eat snacks that are sugar-free and easy to digest so as not to disrupt your sleep,” he added.
That midnight call
What if you followed all these steps and fell asleep happy, but got a call from a relative at 3 AM your local time?
Here’s what you can do, says Dr. Vsevolod Polotsky, MD, professor of medicine and director of sleep research in the Johns Hopkins University School of Medicine’s Division of Pulmonary and Critical Care Medicine.
- Don’t turn on the light
- Try to be calm.. end your conversation immediately and then go back to bed
- If you can’t get back to sleep in less than 10 minutes, go to another room, dim the light and try to read a boring book.
- Don’t check your email or text messages
- Don’t wash the dishes, go out or exercise
- Meditate or relax and think of something fun