The key facts
- When waking at night, the psychologist advises not to check the time or your smartphone so as not to increase anxiety
- If sleep doesn't return, it's better to get up, turn on a nightlight, and do something calm
- Relaxation techniques, a weighted blanket, and adjusting evening habits help
Why you shouldn't look at the clock
If a person wakes up in the middle of the night and cannot fall back asleep, they should not look at the clock, check their smartphone, or force themselves to sleep. This was stated to Life.ru by clinical psychologist, member of the Federation of Psychologist-Consultants of Russia Zhanna Voevodina. According to her, brief awakenings are natural because sleep is cyclical, while anxiety about urgently needing to fall asleep can lead to overexcitement. Constantly counting how many hours are left until the alarm is especially undesirable.
What to do if sleep doesn't return
If sleep doesn't come for a long time and irritation builds up, the specialist advises getting up briefly and turning on dim light — for example, a nightlight. 'Otherwise the bed becomes fixed as a
Techniques for anxiety and tension
For a rapid heartbeat associated with anxiety, the psychologist recommends hugging yourself, making the exhale longer than the inhale, and then doing an exercise to release muscle tension: 'Clench your fists as tightly as possible, count to 10, and slowly unclench them, shifting your attention to the feeling of relaxation in your hands.' For a sense of security, she suggests a weighted blanket or an extra coverlet, and if the insomnia is linked to a recent quarrel with a partner — placing a pillow between the sleepers.
Evening habits and restrictions
Voevodina pays special attention to preparing for sleep: putting the phone away at least half an hour before bed, taking unhurried walks, writing anxious thoughts in a diary, and avoiding emotionally charged content, including comedies, at least an hour before rest. When waking up at night, she does not advise drinking a lot of water so as not to trigger trips to the toilet — a few sips are enough if you're thirsty.
Context: Catching up on sleep at the weekend is useless
Life.ru also recalls a previously published explanation of why attempts to catch up on sleep at the weekend do not compensate for chronic sleep deprivation: for proper rest, the expert recommends keeping a regular schedule, ensuring darkness in the bedroom, and avoiding emotional excitement before bed, since horror films and alarming news interfere with falling asleep.
