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Do you also wake up in the middle of the night and can't go back to sleep? A sleep expert from California might have the solution for you.

What to do when you wake up in the middle of the night and can't go back to sleep? Try these tips

Do you also wake up in the middle of the night and can't go back to sleep? A sleep expert from California might have the solution for you.

Do you wake up in the middle of the night, and can&rsquo;t go back to sleep? You are not alone. According to a 2020 census from the United States&rsquo; Centers for Disease Control and Prevention (CDC), more than 17% of adults experience some form of sleep apnea or insomnia.
Now, Dr. Biquan Luo, a sleep expert from San Francisco, California, and CEO of smart sleep mask company LumosTech, might have some tips to help remedy this.
<h3>When you&rsquo;ve just woken up</h3>
According to Dr. Luo, it is best to stay in bed at first, try to relax, and see if you can fall asleep again. Easier said than done, right? She also suggests well-documented techniques like breathing exercises white noise machines and progressive relaxation.
<h3>Don&rsquo;t make these mistakes!</h3>
If your sleep is interrupted prematurely, you might reach for your phone almost instinctively. Resist the urge! It can be very detrimental to your sleep. Don&rsquo;t look at the clock or check the time either. &ldquo;Checking the time can increase stress and make it harder to sleep&rdquo;, notes Dr. Luo.
<h3>The key to it all: your internal clock</h3>
Your internal sleep clock, known medically as your Circadian rhythm, is governed by a buildup of &ldquo;sleep pressure&rdquo; early in the night - basically your body telling you it is time to hit the hay - and later in the night, Circadian signaling to help maintain sleep. In an ideal scenario, these two factors work in concert to ensure you stay asleep. &ldquo;But if sleep pressure fades before the Circadian signal fully kicks in, it might lead to waking up at night&rdquo;, says Dr. Luo.
To prevent this dysregulation, there are ways to adjust your Circadian rhythm. According to the Sleep Foundation, these include things like waking up at the same time each day, exposing yourself to bright light at fixed intervals of time, changing your meal schedule, taking melatonin supplements, working out at different times of the day, and consuming moderate amounts of caffeine in the morning (so swap in that Americano or energy drink for a Frappuccino or chai!)
Also watch: <a title="Discover how this fruit aids better sleep and relaxation" href="https://www.editorji.com/lifestyle-news/food/discover-how-this-fruit-aids-better-sleep-and-relaxation-1701660748543">Discover how this fruit aids better sleep and relaxation</a>

Irregular sleeping patterns may increase the risk of developing cardiovascular disease, according to a new study. 

Irregular sleep may be harmful to your heart, reveals study 

Study suggests irregular sleep patterns may raise risk of heart disease

Irregular sleeping patterns may increase the risk of developing cardiovascular disease, according to a new study.&nbsp;

According to a study published in the Journal of the American Heart Association, irregular and poor-quality sleeping patterns could increase your risk of developing cardiovascular disease.
For the study, researchers analysed sleeping patterns of more than 2,000 adults for two years. Participants&rsquo; cardiovascular health was also assessed during the same time frame.
The team found that those with irregular sleep durations had a 1.4 times higher risk of developing heart diseases compared to those with more consistent sleep durations.
Maintaining regular sleep duration each night may help prevent cardiovascular diseases, experts concluded.
Also watch: <a href="https://www.editorji.com/lifestyle-news/health/study-suggests-sleeping-less-than-5-hours-may-increase-the-risk-of-chronic-diseases-1666787824220">Study suggests sleeping less than 5 hours may increase the risk of chronic diseases&nbsp;</a>

A study says that 20% of adults snore daily and 40% occasionally. Adapt these useful habits to stop snoring. 

Annoyed by your snoring habit? Try these useful tips to stop it

A study says that 20% of adults snore daily and 40% occasionally. Adapt these useful habits to stop snoring.&nbsp;

Snoring is one of those annoying habits that irritates others more than the person who snores. A study says 20% of adults snore daily and 40% ocasionally.
Snoring and obstructive sleep apnea are linked and those who develop this, might face breathing problems while sleeping that leads to snoring. &nbsp;
Get rid of snoring by making few changes in some daily habits&nbsp;
<ul>
<li>Drink plenty of water. Hydration prevents developing of mucus in the nose that causes snoring.</li>
<li>Have a light dinner and always eat at least 2 hours before you go to bed.&nbsp;</li>
<li>Exercise is the best way to keep your body active and improve quality of sleep which can reduce snoring.&nbsp;</li>
<li>Sleeping on your side is an easy way to prevent snoring.&nbsp; &nbsp;</li>
<li>Using two pillows instead of one also helps.&nbsp;&nbsp;</li>
</ul>
Also watch: <a href="https://www.editorji.com/lifestyle-news/health/obstructive-sleep-apnea-all-you-need-to-know-about-this-disorder-1645017553463">Obstructive sleep apnea: All you need to know about this disorder</a>

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