5 Scientific Tips for Getting Back to Sleep After You’ve Woken Up in the Middle of the Night

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iStock

We’ve all been there: You fall asleep just fine after a long day of work, but at around 2 a.m., something happens. You’re suddenly wide awake, and no matter how many sheep you count or glasses of warm milk you down, nothing seems to get you back to bed. While most people associate insomnia with the inability to fall asleep in the first place, it also applies to people who find themselves unable to fall back to sleep after waking up in the middle of the night.

According to the American Academy of Sleep Medicine, 30 to 35 percent of U.S. adults experience "brief symptoms" of insomnia, while 10 percent suffer chronically, with symptoms three or more times a week for at least three months. Though some severe cases may prompt a visit to the doctor, the occasional occurrence can be helped with these five science-backed tips.

1. PUT THE CELLPHONE AWAY.

When you’re trying to fall back to sleep in the middle of the night, one of the biggest obstacles in your way is light. This is especially true when it comes to that blue light from your smartphone shining right into your eyes. "Electronic devices emit light that can keep you up—especially the ones you hold closer to your face, like a mobile device," W. Christopher Winter, director of the Martha Jefferson Sleep Medicine Center, told Men’s Health.

The temptation to scroll through social media or a few news sites when you can’t sleep can be hard to resist, but yielding to it can turn a 15-minute sleep interruption into an entire night lost. Do your brain a favor and leave the phones, tablets, and e-readers off.

2. IGNORE THE CLOCK.

While you’re ignoring newsfeeds and social media, you’re going to want to stay away from your smartphone’s clock, too. In fact, don’t worry at all about the time when you’re trying to fall back to sleep, because it’s only going to increase your stress.

Think about it: If you need to be up for work at 6 a.m., and you randomly woke up at 4 a.m., you’re likely going to do the classic, “Well if I fall asleep now, I’ll get two more hours of sleep before my alarm goes off.” Then what happens? Nothing. Then you set another deadline, and chances are you’ll get nowhere with that, too. Soon it’s 5:59 a.m. and you’re still awake, thanks to all the undue stress you put on your body to fall back asleep by a certain time.

"The problems occur when people's minds start to race and they start to worry about things," neurologist Brian Murray told CBC Canada. "Looking at the clock will make people feel anxious about not falling back to sleep. That causes the body to release fight-or-flight hormones, which interfere with the sleep onset process."

Don’t worry about the time—that’s already out of your control. Instead, concentrate on practical tips to solve the problem.

3. DON’T BE AFRAID TO GET UP.

Still can’t get back to sleep after 20 minutes? Well, it might to time to get up—for the moment, anyway. In an article for the Huffington Post, James Findley, Ph.D., clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania, recommended people get out of bed and do some light busy work after that initial waiting period.

Among the activities he recommends are stretching, light reading, or a puzzle—basically, do anything to get your mind off the fact that you can’t sleep, and with any luck, that will be exactly what you need to doze back off.

4. DO SOME BREATHING EXERCISES.

A tense body likely won’t be falling asleep anytime soon, so you’ll want to make sure you’re actually relaxed while in bed. One way to accomplish this is to do some deep breathing—in through your nose and out of your mouth in a rhythmic cycle. According to Erich P. Voigt of New York University, you can also help lull your mind to sleep by repeating a common phrase or word—like “relax”—in rhythm with your breathing.

5. FOCUS ON WHAT RELAXES YOU.

Sleep experts Ilene M. Rosen and Shalini Paruthi both say that one of the keys to falling back to sleep in the middle of the night is to focus on mental images of what's most relaxing to you. For them, it was imagining themselves on a beach or back at a favorite family vacation spot. "I can feel the Sun’s warmth on my skin, I can hear the ocean waves. I can smell the saltiness of the sea," Paruthi said. This type of guided imagery—where you carefully imagine every detail of a favorite memory or activity to get your mind off your sleep woes—is also recommended by the National Sleep Foundation.

For you, these images could be anything—thinking about a favorite movie, imagining yourself at a Yankees game, or remembering some of your favorite books. It's all about whatever memories or thoughts relax you. So instead of stressful newsfeeds or the mocking hands of a clock, your mind will be on a beach, in your favorite restaurant, or simply remembering the sights, sounds, and smells of a perfect day—and hopefully, you'll be back to sleep before you know it.

Is There An International Standard Governing Scientific Naming Conventions?

iStock/Grafissimo
iStock/Grafissimo

Jelle Zijlstra:

There are lots of different systems of scientific names with different conventions or rules governing them: chemicals, genes, stars, archeological cultures, and so on. But the one I'm familiar with is the naming system for animals.

The modern naming system for animals derives from the works of the 18th-century Swedish naturalist Carl von Linné (Latinized to Carolus Linnaeus). Linnaeus introduced the system of binominal nomenclature, where animals have names composed of two parts, like Homo sapiens. Linnaeus wrote in Latin and most his names were of Latin origin, although a few were derived from Greek, like Rhinoceros for rhinos, or from other languages, like Sus babyrussa for the babirusa (from Malay).

Other people also started using Linnaeus's system, and a system of rules was developed and eventually codified into what is now called the International Code of Zoological Nomenclature (ICZN). In this case, therefore, there is indeed an international standard governing naming conventions. However, it does not put very strict requirements on the derivation of names: they are merely required to be in the Latin alphabet.

In practice a lot of well-known scientific names are derived from Greek. This is especially true for genus names: Tyrannosaurus, Macropus (kangaroos), Drosophila (fruit flies), Caenorhabditis (nematode worms), Peromyscus (deermice), and so on. Species names are more likely to be derived from Latin (e.g., T. rex, C. elegans, P. maniculatus, but Drosophila melanogaster is Greek again).

One interesting pattern I've noticed in mammals is that even when Linnaeus named the first genus in a group by a Latin name, usually most later names for related genera use Greek roots instead. For example, Linnaeus gave the name Mus to mice, and that is still the genus name for the house mouse, but most related genera use compounds of the Greek-derived root -mys (from μῦς), which also means "mouse." Similarly, bats for Linnaeus were Vespertilio, but there are many more compounds of the Greek root -nycteris (νυκτερίς); pigs are Sus, but compounds usually use Greek -choerus (χοῖρος) or -hys/-hyus (ὗς); weasels are Mustela but compounds usually use -gale or -galea (γαλέη); horses are Equus but compounds use -hippus (ἵππος).

This post originally appeared on Quora. Click here to view.

An Ice Age Wolf Head Was Found Perfectly Preserved in Siberian Permafrost

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iStock/stevegeer

Don’t lose your head in Siberia, or it may be found preserved thousands of years later.

A group of mammoth tusk hunters in eastern Siberia recently found an Ice Age wolf’s head—minus its body—in the region’s permafrost. Almost perfectly preserved thanks to tens of thousands of years in ice, researchers dated the specimen to the Pleistocene Epoch—a period between 1.8 million and 11,700 years ago characterized by the Ice Age. The head measures just under 16 inches long, The Siberian Times reports, which is roughly the same size as a modern gray wolf’s.

Believed to be between 2 to 4 years old around the time of its death, the wolf was found with its fur, teeth, and soft tissue still intact. Scientists said the region’s permafrost, a layer of ground that remains permanently frozen, preserved the head like a steak in a freezer. Researchers have scanned the head with a CT scanner to reveal more of its anatomy for further study.

Tori Herridge, an evolutionary biologist at London’s Natural History Museum, witnessed the head’s discovery in August 2018. She performed carbon dating on the tissue and tweeted that it was about 32,000 years old.

The announcement of the discovery was made in early June to coincide with the opening of a new museum exhibit, "The Mammoth," at Tokyo’s Miraikan National Museum of Emerging Science and Innovation. The exhibit features more than 40 Pleistocene specimens—including a frozen horse and a mammoth's trunk—all in mint condition, thanks to the permafrost’s effects. (It's unclear if the wolf's head is included in the show.)

While it’s great to have a zoo’s worth of prehistoric beasts on display, scientists said the number of animals emerging from permafrost is increasing for all the wrong reasons. Albert Protopopov, director of the Academy of Sciences of the Republic of Sakha, told CNN that the warming climate is slowly but surely thawing the permafrost. The higher the temperature, the likelier that more prehistoric specimens will be found.

And with average temperatures rising around the world, we may find more long-extinct creatures rising from the ice.

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