Improving Sleep Quality: The Impact of Checking the Time During Nighttime Wakings
When you wake up in the middle of the night, do you immediately check the time on your phone or alarm clock? Many people share this habit, but it may actually hinder your ability to fall back asleep and get quality rest. Dr. Kuljeet K. Gill, a sleep medicine specialist at Northwestern Medicine, advises against engaging in activities that can wake the brain up too much during nighttime wakings, such as checking the time. These interruptions are common and brief, often occurring without full consciousness.
To improve your chances of falling back asleep, Gill suggests a simple trick: count down from eight to one while taking deep breaths. This breathing exercise can help calm the mind and body, promoting relaxation and sleepiness. If you find yourself awake for an extended period, avoid checking the time and instead move to a quiet, dark area to engage in peaceful activities like meditation or reading in dim light. Once you feel tired, return to bed and attempt to sleep again.
Checking the time during nighttime wakings can disrupt sleep in multiple ways. It can raise alertness levels by engaging the brain consciously, leading to anxiety or stress about the remaining hours of sleep. Additionally, the blue light emitted by electronic devices can suppress melatonin, the hormone responsible for signaling the body to rest. This interference with melatonin production can make it challenging to return to deep sleep, potentially causing long-term sleep disturbances if the pattern persists.
Whether you wake up due to discomfort, noise, or the need to use the bathroom, practicing the eight-second breathing exercise can aid in falling back asleep. If you struggle to resist the temptation of checking your phone, consider keeping it away from the bed or in another room. Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day is also recommended by Gill. Establishing a wind-down routine before bedtime, such as avoiding screens and engaging in relaxing activities, can further support restful sleep.
If nighttime wakings become frequent or disruptive, seeking medical advice may be necessary. Consulting a healthcare professional can help identify underlying issues affecting your sleep quality and provide appropriate interventions. Prioritizing good sleep hygiene and addressing any persistent sleep disturbances can contribute to overall well-being and daytime functioning.