Sometimes, it can be hard to get back to sleep after waking up in the middle of the night. Many people wake up and find themselves tossing and turning in bed, unable to fall back to sleep. At this point, you can try some methods to help you get back to sleep more easily. Here are some tried-and-true techniques, especially those commonly used by athletes before a game, to help you calm down and fall asleep quickly.

Understand the causes of sleep interruptions

When people wake up at night, it is usually related to changes in body temperature. Before falling asleep, the body temperature gradually rises, and as the sleepiness increases, the body temperature begins to drop, helping the body enter a deep sleep. However, it is impossible to drop the body temperature too much, so during the night, the body temperature rises again. This fluctuation in body temperature sometimes causes people to wake up during sleep. Most people are able to fall asleep quickly after waking up, but some people are completely awake because of various thoughts and cannot fall asleep again.

Avoid some common mistakes

When waking up in the middle of the night, many people make a common mistake - checking the time on their phone. This behavior can make people feel anxious, which in turn affects falling asleep again. If you want to avoid this, it is best to place your phone away from the bed to avoid unnecessary interference.

Change your mindset

If you can't fall asleep after waking up, stay in a dark room and try to relax yourself. Although this is slightly less effective than real sleep, it is much better than tossing and turning or looking at your phone. During this period, staying relaxed can help lower your heart rate and create favorable conditions for falling asleep again.

478 Breathing Method

To further relax your body and mind, you can try the "478 Breathing Method". This method is very simple: inhale for four seconds, hold your breath for seven seconds, and then slowly exhale for eight seconds. This rhythmic deep breathing can effectively lower your heart rate, help your body relax, and increase your chances of falling asleep again.

Three behaviors to avoid

1. **Turn on the lights**: Turning on the lights in the room will make the brain mistakenly think it is daytime and disrupt the biological clock.

2. **Walking**: Walking will increase your heart rate, which is not conducive to relaxing and falling asleep.

3. **Eating**: Although you may feel a little hungry, eating will increase the digestive burden and increase blood sugar levels, making it more difficult to fall asleep.

Visualization method

If you still can't fall asleep after trying the 478 breathing method, you can try a visualization technique to help clear your mind. You can imagine yourself standing in a corridor with many doors on both sides of the corridor. Whenever a worry or to-do item comes to mind, put it in one of the doors and close the door. Continue this process until only the corridor is left in your mind and the anxiety disappears.

Through these techniques, the body and mind will completely relax and gradually fall into a deep sleep.

Improve sleep quality

In addition to using these methods, choosing a high-quality mattress is also the key to ensuring a good sleep. The Fine Revo mattress is designed with high-density materials to provide excellent support. Its unique design is foldable, washable, anti-slip, etc., making it easier to clean and use. The removable cover of the mattress can be easily washed to keep the mattress fresh and hygienic. In addition, the Fine Revo mattress comes with a 2-year warranty, so that every user can enjoy a long-term comfortable sleeping experience.