insomnia Archives - yourdailysportfix.com yourdailysportfix.com Wed, 23 Aug 2023 09:43:38 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png insomnia Archives - yourdailysportfix.com 32 32 How to Fall Back Asleep When You Wake Up in the Middle of the Night https://yourdailysportfix.com/how-to-fall-back-asleep-when-you-wake-up-in-the-middle-of-the-night/ Wed, 23 Aug 2023 10:58:00 +0000 https://yourdailysportfix.com/?p=23665 Struggling to fall asleep is a common problem that affects millions of people on any given night. It’s frustrating, especially when you know that you’ll need to wake up early the next morning. Just as annoying, however, is finally falling asleep, only to wake up again in the middle of the night. While consistent issues […]

The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.

]]> Struggling to fall asleep is a common problem that affects millions of people on any given night. It’s frustrating, especially when you know that you’ll need to wake up early the next morning. Just as annoying, however, is finally falling asleep, only to wake up again in the middle of the night. While consistent issues staying asleep may indicate a more serious problem, occasional middle-of-the-night wakeups are normal and don’t have to mean missing out on much-needed shuteye. If you find yourself waking up in the middle of the night, read on for some tips to help you fall back asleep. 

Deep Breathing

Breathing techniques such as 4-7-8 breathing stimulate the parasympathetic nervous system and can be very helpful for both calming the body and quieting a racing mind. To practice 4-7-8 breathing, inhale through your nose for a count of 4, hold for 7, then exhale for 8. Repeat for three to five cycles until you start to feel sleepy. 

Body Scan Meditation

Mindfulness meditation can be a great relaxation technique, but it does require a bit of practice to get the hang of, and the middle of the night isn’t exactly the optimal time to start. If you’re not an experienced meditator, body scan meditations are an effective alternative. To perform a body scan, lie down in a comfortable position, bring your attention to the crown of your head, then slowly scan down toward the bottoms of your feet. Breathe slowly, relaxing each body part as you go. 

Use Sound

Certain frequencies have been shown to elicit states of relaxation in the brain, with delta waves in particular linked to improved sleep quality. Search YouTube or Spotify to find a track that you enjoy, then listen to it on a loop with headphones to help your brain drift off to dreamland.

The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.

]]> This Hack Will Help You Fall Asleep Fast https://yourdailysportfix.com/this-hack-will-help-you-fall-asleep-fast/ Sat, 22 Jul 2023 12:10:00 +0000 https://yourdailysportfix.com/?p=23370 Sleep is something we need daily in order to function, but it doesn’t come easily for everyone. If you have experienced insomnia, you will be familiar with the annoying sensation of lying awake, begging sleep to take over. Some people, like army personnel, do not have that kind of time on their hands, and so need […]

The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.

]]> Sleep is something we need daily in order to function, but it doesn’t come easily for everyone. If you have experienced insomnia, you will be familiar with the annoying sensation of lying awake, begging sleep to take over. Some people, like army personnel, do not have that kind of time on their hands, and so need methods to reach slumber quickly. There is a technique used in the military that can help you reach dreamland in two minutes.

It all begins with getting into a comfortable position. You want to direct your attention to your breath. Focus on your breathing while slowly relaxing your entire body. 

Start with your forehead and facial features. Release all tension, especially if you tend to clench your jaw or grind your teeth. Work your way down your body, making sure your arms are loose at the sides. 

Imagine a warmth slowly traveling from the top of your head all the way through to your fingertips.

Take another deep breath, this time focusing on your chest, and continuing to your stomach, thighs, legs, and feet. Allow the warm sensation to reach the tips of your toes. 

It is crucial that your mind feels relaxed. If thoughts pop up, repeat the phrase “don’t think” to yourself for 10 seconds. Imagine yourself in a calm setting, lying in a canoe on the water or in a cozy hammock. 

Happy sleeping.

The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.

]]> How to Use Exercise to Sleep Better https://yourdailysportfix.com/how-to-use-exercise-to-sleep-better/ Wed, 22 Sep 2021 10:44:00 +0000 https://yourdailysportfix.com/?p=18590 Getting exercise during the day has been shown to help many people get a good night’s sleep and help with falling asleep faster. If sleeping is something you struggle with, there are a couple of ways to use exercise to improve your nightly Z’s. Luckily, exercising one day will usually improve your sleep that same […]

The post How to Use Exercise to Sleep Better appeared first on yourdailysportfix.com.

]]> Getting exercise during the day has been shown to help many people get a good night’s sleep and help with falling asleep faster. If sleeping is something you struggle with, there are a couple of ways to use exercise to improve your nightly Z’s. Luckily, exercising one day will usually improve your sleep that same night.

Get Your Heart Rate Up

Getting your heart rate up at any time during the day will usually lead to a more peaceful sleep at night. Researchers don’t know exactly why it is, but in general, using physical activity to release tension and pent-up energy is always a good idea so that you won’t be antsy when you go to bed.

Time of Day

You can exercise at any time of day, but researchers do say it’s best to avoid cardio in the hour or two before bedtime. Getting your heart rate up will give you a rush of adrenaline and make it much harder to fall asleep for a while after. However, if you time it right, as your adrenaline rates fall you’ll get a bout of sleepiness, exercising a couple of hours before bed may work for you. Feel free to do a little experimenting.

Stretching Before Bed

Research also shows that “meditative movement” such as yoga or soft stretches can bring a sense of peace and calm over the body. Doing some nice stretches or yoga each night before bed can help you ready your mind and body for a restful sleep.

The post How to Use Exercise to Sleep Better appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> insomnia Archives - yourdailysportfix.com yourdailysportfix.com Wed, 23 Aug 2023 09:43:38 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png insomnia Archives - yourdailysportfix.com 32 32 How to Fall Back Asleep When You Wake Up in the Middle of the Night https://yourdailysportfix.com/how-to-fall-back-asleep-when-you-wake-up-in-the-middle-of-the-night/ Wed, 23 Aug 2023 10:58:00 +0000 https://yourdailysportfix.com/?p=23665 Struggling to fall asleep is a common problem that affects millions of people on any given night. It’s frustrating, especially when you know that you’ll need to wake up early the next morning. Just as annoying, however, is finally falling asleep, only to wake up again in the middle of the night. While consistent issues […]

The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.

]]> Struggling to fall asleep is a common problem that affects millions of people on any given night. It’s frustrating, especially when you know that you’ll need to wake up early the next morning. Just as annoying, however, is finally falling asleep, only to wake up again in the middle of the night. While consistent issues staying asleep may indicate a more serious problem, occasional middle-of-the-night wakeups are normal and don’t have to mean missing out on much-needed shuteye. If you find yourself waking up in the middle of the night, read on for some tips to help you fall back asleep. 

Deep Breathing

Breathing techniques such as 4-7-8 breathing stimulate the parasympathetic nervous system and can be very helpful for both calming the body and quieting a racing mind. To practice 4-7-8 breathing, inhale through your nose for a count of 4, hold for 7, then exhale for 8. Repeat for three to five cycles until you start to feel sleepy. 

Body Scan Meditation

Mindfulness meditation can be a great relaxation technique, but it does require a bit of practice to get the hang of, and the middle of the night isn’t exactly the optimal time to start. If you’re not an experienced meditator, body scan meditations are an effective alternative. To perform a body scan, lie down in a comfortable position, bring your attention to the crown of your head, then slowly scan down toward the bottoms of your feet. Breathe slowly, relaxing each body part as you go. 

Use Sound

Certain frequencies have been shown to elicit states of relaxation in the brain, with delta waves in particular linked to improved sleep quality. Search YouTube or Spotify to find a track that you enjoy, then listen to it on a loop with headphones to help your brain drift off to dreamland.

The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.

]]> This Hack Will Help You Fall Asleep Fast https://yourdailysportfix.com/this-hack-will-help-you-fall-asleep-fast/ Sat, 22 Jul 2023 12:10:00 +0000 https://yourdailysportfix.com/?p=23370 Sleep is something we need daily in order to function, but it doesn’t come easily for everyone. If you have experienced insomnia, you will be familiar with the annoying sensation of lying awake, begging sleep to take over. Some people, like army personnel, do not have that kind of time on their hands, and so need […]

The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.

]]> Sleep is something we need daily in order to function, but it doesn’t come easily for everyone. If you have experienced insomnia, you will be familiar with the annoying sensation of lying awake, begging sleep to take over. Some people, like army personnel, do not have that kind of time on their hands, and so need methods to reach slumber quickly. There is a technique used in the military that can help you reach dreamland in two minutes.

It all begins with getting into a comfortable position. You want to direct your attention to your breath. Focus on your breathing while slowly relaxing your entire body. 

Start with your forehead and facial features. Release all tension, especially if you tend to clench your jaw or grind your teeth. Work your way down your body, making sure your arms are loose at the sides. 

Imagine a warmth slowly traveling from the top of your head all the way through to your fingertips.

Take another deep breath, this time focusing on your chest, and continuing to your stomach, thighs, legs, and feet. Allow the warm sensation to reach the tips of your toes. 

It is crucial that your mind feels relaxed. If thoughts pop up, repeat the phrase “don’t think” to yourself for 10 seconds. Imagine yourself in a calm setting, lying in a canoe on the water or in a cozy hammock. 

Happy sleeping.

The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.

]]> How to Use Exercise to Sleep Better https://yourdailysportfix.com/how-to-use-exercise-to-sleep-better/ Wed, 22 Sep 2021 10:44:00 +0000 https://yourdailysportfix.com/?p=18590 Getting exercise during the day has been shown to help many people get a good night’s sleep and help with falling asleep faster. If sleeping is something you struggle with, there are a couple of ways to use exercise to improve your nightly Z’s. Luckily, exercising one day will usually improve your sleep that same […]

The post How to Use Exercise to Sleep Better appeared first on yourdailysportfix.com.

]]> Getting exercise during the day has been shown to help many people get a good night’s sleep and help with falling asleep faster. If sleeping is something you struggle with, there are a couple of ways to use exercise to improve your nightly Z’s. Luckily, exercising one day will usually improve your sleep that same night.

Get Your Heart Rate Up

Getting your heart rate up at any time during the day will usually lead to a more peaceful sleep at night. Researchers don’t know exactly why it is, but in general, using physical activity to release tension and pent-up energy is always a good idea so that you won’t be antsy when you go to bed.

Time of Day

You can exercise at any time of day, but researchers do say it’s best to avoid cardio in the hour or two before bedtime. Getting your heart rate up will give you a rush of adrenaline and make it much harder to fall asleep for a while after. However, if you time it right, as your adrenaline rates fall you’ll get a bout of sleepiness, exercising a couple of hours before bed may work for you. Feel free to do a little experimenting.

Stretching Before Bed

Research also shows that “meditative movement” such as yoga or soft stretches can bring a sense of peace and calm over the body. Doing some nice stretches or yoga each night before bed can help you ready your mind and body for a restful sleep.

The post How to Use Exercise to Sleep Better appeared first on yourdailysportfix.com.

]]>