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

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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.

Why Is Pee Yellow?

Chloe Effron
Chloe Effron

WHY? is our attempt to answer all the questions every little kid asks. Do you have a question? Send it to why@mentalfloss.com.

Your body is kind of like a house. You bring things into your body by eating, drinking, and breathing. But just like the things we bring home to real houses, we don’t need every part of what we take in. So there are leftovers, or garbage. And if you let garbage sit around in your house or your body for too long, it gets gross and can make you sick. Your body takes out the garbage by peeing and pooping. These two things are part of your body’s excretory system (ECKS-krih-tore-eee SISS-tem), which is just a fancy way of saying “trash removal.” If your body is healthy, when you look in the toilet you should see brown poop and yellow pee.

Clear, light yellow pee is a sign that your excretory system and the rest of your body are working right. If your pee, or urine (YER-inn), is not see-through, that might mean you are sick. Dark yellow urine usually means that you aren’t drinking enough water. On the other hand, really pale or colorless pee can mean you might be drinking too much water! 

Your blood is filtered through two small organs called kidneys (KID-knees). Remember the garbage we talked about earlier? The chemicals called toxins (TOCK-sins) are like garbage in your blood. Your kidneys act like a net, catching the toxins and other leftovers and turning them into pee.

One part of your blood is called hemoglobin (HEE-moh-gloh-bin). This is what makes your blood red. Hemoglobin goes through a lot of changes as it passes through your body. When it reaches your kidneys, it turns yellow thanks to a chemical called urobilin (yer-ah-BY-lin). Urobilin is kind of like food coloring. The more water you add, the lighter it will be. That's why, if you see dark yellow pee in the toilet, it's time to ask your mom or dad for a cup of water. 

To learn more about pee, check out this article from Kids Health. 

Scientists Discover How to Snap Spaghetti Into Two Perfect Pieces

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iStock

Important news for pasta lovers: Researchers at MIT just figured out how to snap a strand of spaghetti into two perfect pieces, according to New Scientist. The days of having to sweep up the tiny fragments that fly in all directions when you break spaghetti into two pot-ready portions are over.

In 2005, researchers in France figured out why spaghetti cracks into bits: The strand flexes in the opposite direction after the initial snap, creating a “snap-back effect” that causes it to break a second time.

Now, after snapping hundreds of spaghetti sticks, MIT mathematicians have the solution. The researchers used a pair of clamps to twist individual strands of spaghetti almost 360 degrees. Next, the two clamps were slowly brought together to bend the stick, resulting in a perfect fracture. This worked for two kinds of spaghetti with different thicknesses—Barilla No. 5 and Barilla No. 7, to be precise.

The process was recorded using a high-speed camera (which can be viewed on MIT's website). While reviewing the footage, researchers realized that adding a twist is key because it prevents the spaghetti stick from forcefully flexing backwards. Their findings were published in the Proceedings of the National Academy of Sciences.

Even without equipment, you can can try this at home. It might take a bit of practice, though, so have a couple of boxes handy. Ronald Heisser, a former MIT student who is now a graduate student at Cornell University, came up with the technique for how to manually snap spaghetti in two.

“I would start with my hands opposite each other—one hand upside down and the other right side up—and then make both of them right side up while twisting the spaghetti so you can work your arm strength into it,” Heisser tells Mental Floss.

“You know you're twisting it right when you feel it really trying to untwist itself. Then, you can carefully bring the ends together, trying not to change the twist at all.”

He noted that your hands should also be dry, because oiliness can make the strand slip in your fingers.

However, it's unlikely that anyone has the patience to sit there and snap one strand of spaghetti at a time. So does this trick work for a whole handful of pasta? Dr. Jörn Dunkel, who led the study, says it’s difficult to predict how a handful of spaghetti would fracture, but he believes this technique would reduce the number of pieces you end up with.

“When many spaghetti [strands] become bunched together, they can transfer energy between them, which can change their bending and fracture behavior significantly,” Dr. Dunkel tells Mental Floss. “Very roughly, as a rule of thumb, one would expect that splitting the energy between bending and twisting should always help to reduce the fragment number compared to pure bending.”

Of course, if you want to cook the true Italian way, you’ll leave your spaghetti unsnapped and intact. (Longer pasta is said to wrap around your fork better, making it easier to eat.)

But if you want to try this bend-and-snap technique for yourself, the purists would probably give you a pass.

[h/t New Scientist]

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