After waking up during the night, many people often find themselves unable to fall back asleep, even if they just went to the bathroom and suddenly became awake. However, when this happens, there are some methods that can help you fall back asleep more easily. Here is a sleeping trick from an Olympic athlete that can help you quickly fall asleep when you wake up late at night.

First, understand a key physiological phenomenon: Waking up between 2 and 4 a.m. may be related to fluctuations in body temperature and the natural release of melatonin. During the night, your body temperature starts to rise, and when you start to feel sleepy and fall asleep, your body temperature starts to drop. At this time, your body secretes melatonin to help you fall asleep. However, because your body temperature cannot continue to drop, otherwise it will endanger your life, so your body temperature rises again during the night. This temperature fluctuation sometimes wakes people up and makes it difficult for some people to fall back to sleep.

After waking up, many people do things that are not conducive to falling asleep, such as checking the time and notifications on their phones. This behavior actually makes the brain more active, which makes it more difficult to fall asleep again. Therefore, it is very important to avoid doing these things. First, it is recommended to put the mobile phone outside the room so that it will not be disturbed by the screen light and social media content.

If you can't fall asleep at this time, relax in a dark and quiet environment. Although it is not a complete sleep, it is much better than tossing and turning or using the phone. At this time, the relaxation of the body and the reduction of heart rate will help improve the chances of falling asleep again.

A very effective method is the 478 breathing method. This technique was invented by Dr. Andrew Weil and aims to significantly reduce the heart rate by adjusting the breathing. The specific method is: count to 4 when inhaling, count to 7 when holding your breath, and count to 8 when exhaling. In this way, the heart rate can be effectively reduced, which helps the body enter a relaxed state and prepare to fall asleep again.

In addition to the 478 breathing method, there are some precautions to avoid:

- **Don't turn on the lights**: Light tells the body that it is daytime and affects the biological clock.

- **Don't walk**: Walking will increase the heart rate, which will affect falling asleep again.

- **Don't eat**: Eating will increase the digestive burden and cause blood sugar to rise, which will affect falling asleep again.

If you still can't fall asleep after doing the 478 breathing method, you can try a visual relaxation technique. Lie on your bed, relax your body completely, close your eyes, and imagine yourself walking into a corridor with many doors of different colors and designs on both sides of the corridor. Then, imagine yourself walking to the first door, putting the things that are bothering your mind (such as work arrangements) in, and closing the door. Continue to the next door and deal with the next problem that is bothering you, until only this corridor is left in your mind. When some thoughts resurface, just imagine them entering another door and closing it. This method helps to empty the mind, completely relax the body and mind, and finally enter a deep sleep.

Combined with these techniques, you can more easily recover sleep and enjoy high-quality rest. To further enhance the sleeping experience, it is also crucial to choose a high-quality mattress. The Fine Revo mattress is designed with high-density materials to provide firm support and excellent comfort. Its detachable and foldable design facilitates cleaning and storage, while maintaining the non-slip nature of the mattress, ensuring stable support during the night. What's more, the Fine Revo mattress comes with a 2-year warranty to ensure stability and durability in long-term use. Choose Fine Revo and give yourself a more relaxing and comfortable sleeping environment.