Today, millions of people complain of waking up in the middle of the night and being unable to fall back asleep. Faced with the impossibility of getting asleep, many decide to pick up their phones or check the time on a clock. Experts advise against this. On the one hand, the light from screens disrupts the circadian rhythm, making it harder to fall back asleep. On the other hand, checking the time can generate anxiety and trigger stress in the body, both of which complicate falling asleep. In such situations, experts recommend getting out of bed. Dr. Milena Pavlova, a neurologist and medical director of the Sleep Testing Center at Massachusetts General Hospital Brigham, advises getting up and doing simple tasks such as light exercise or reading.
By preventing the body from regulating these hormones on its own, there is a greater likelihood of developing sleep disorders
We can analyze the various factors that contribute to insomnia, but we also need to consider that certain behaviors throughout the day cause internal changes and alterations in our bodies that ultimately affect sleep. For example, blue light reduces the amount of melatonin, a hormone that influences the sleep cycle. This blue light is emitted by screens, whether from mobile phones, computers, tablets, etc. By preventing the body from regulating these hormones on its own, there is a greater likelihood of developing sleep disorders. Furthermore, the effects of blue light are cumulative, so looking at your phone once won’t have the same impact as if it’s part of your regular routine.
Recommendation: calming, low-stimulation activities, such as reading, practicing deep breathing, doing gentle stretches, or even performing simple tasks like folding laundry
Experts point out that stress, the environment, and certain medications are among the main causes of nighttime awakenings, and therefore, a good sleep routine can be essential for getting rest. Experts warn that a sleep routine cannot eliminate insomnia or more complex illnesses, but it does promote rest, which is ultimately essential for regulating the human body.
Therefore, avoiding screens in the minutes before bed, not checking your phone notifications as soon as you wake up, and not using it in the middle of the night can contribute to a much more restful sleep. Furthermore, if you suffer from insomnia, neurologist Milena Pavlova warns that staying in bed too long is a mistake, as it can exacerbate the problem. Instead, she recommends calming, low-stimulation activities, such as reading, practicing deep breathing, doing gentle stretches, or even performing simple tasks like folding laundry. These exercises, whether physical or mental, help the brain to calm down and gradually tire. Experts agree that these actions reduce stress and break the mental association between bed and wakefulness, facilitating the return to sleep, which is the ultimate goal.
It’s important to reduce the hours we spend in front of a screen
In addition to what has been mentioned above, a good sleep environment is very helpful. This means sleeping in a cool, dark, and quiet room. These characteristics help you fall asleep more easily and achieve the balance necessary for a more restful sleep. Experts also point out that it’s important to know that experiencing periods of poor sleep is part of the human experience and there’s no need to be alarmed. However, if these periods persist, it is advisable to consult a doctor.
Finally, although it’s becoming increasingly difficult given the technological environment we live in, it’s important to reduce the hours we spend in front of a screen. This allows the body to function naturally without interrupting processes that could jeopardize our sleep or cognitive function. This is essential for our body and mind to be in balance and operate at their highest level.
