Can’t go back to sleep after waking up to pee, try these 5 tips

Dr. Michael Breus, sleep specialist sleep, said, there are many reasons why you have to wake up in the middle of the night to pee. Drinking caffeinated or alcoholic beverages too close to bedtime are common reasons. Both are known to help the body get rid of extra fluid.

According to the Mayo Clinic, if your sleep is disrupted so frequently that it interferes with daily functioning, see your doctor to determine if a sleep disorder such as insomnia is present.

Turning on bright lights when you wake up in the middle of the night can wake up your brain’s alertness (Image: ake1150sb/iStock/Getty)

Breus expert gives you 5 tips to help you cope with night awakening and help you fall asleep faster.

Stop watching the clock

When you look at the clock, you will often be inclined to mentally calculate how many hours are left before dawn. This can make you uncomfortable or anxious, raise your heart rate and blood pressure, and make it harder for you to fall back asleep. Therefore, you should not look at the clock when you cannot sleep.

Try progressive muscle relaxation therapy

Progressive Muscle Relaxation is a technique that can ease muscle tension and help you relax. This technique is performed with the following steps:

– Starting from the toes, stretch the muscles in the feet for 5 seconds.

Then relax and relax the muscles.

– Continue doing the same with every muscle group in the body (focusing on each muscle group) until you reach the forehead.

– Breathe slowly and deeply comfortably.

Deep breath

To achieve peaceful sleep, your heart rate must be slow and relaxed, about 60 beats per minute or less, says Dr. That means you’ll have to calm your heart rate down to get back to sleep, and deep breathing like the 4-7-8 breathing method will help you get there. Here are the basic steps of this breathing technique:

– Slowly inhale for 4 seconds.

– Hold your breath for 7 seconds.

– Exhale slowly for 8 seconds.

Repeat this cycle 5-7 times.

Distract yourself with a quiet activity

Instead of focusing on sleep, experts recommend doing a non-stimulant activity like listening to relaxing music or meditating.

Whatever activity you choose, just make sure your exposure to light is kept to a minimum. When the lights are on, your brain goes into morning mode and makes you more alert.

Get out of bed

Since your heart rate accelerates when you get up from bed (basically, your body thinks it’s ready to wake up and start the day), this strategy should only be used as a last resort.

For example, if you have been lying quietly in bed for a while – about half an hour or so – and you are still awake. This will be frustrating or frustrating. Getting out of bed may be a better option. Feeling stressed only increases your heart rate, which is not conducive to sleep.

Note, minimize the light and do not surf the phone or computer when you have trouble sleeping.

These tips are not only helpful when you can’t go back to sleep after getting up to urinate, but also wake up due to other reasons such as low blood sugar, extreme heat, or nightmares.

Overcoming sleep disorders after COVID-19

VTV.vn – Sleep disturbance in post-COVID-19 patients accounts for 20-37%. Sleep disturbance is one of three common post-COVID-19 symptoms alongside shortness of breath and fatigue.

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