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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.

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'Lime Disease' Could Give You a Nasty Rash This Summer
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A cold Corona or virgin margarita is best enjoyed by the pool, but watch where you’re squeezing those limes. As Slate illustrates in a new video, there’s a lesser-known “lime disease,” and it can give you a nasty skin rash if you’re not careful.

When lime juice comes into contact with your skin and is then exposed to UV rays, it can cause a chemical reaction that results in phytophotodermatitis. It looks a little like a poison ivy reaction or sun poisoning, and some of the symptoms include redness, blistering, and inflammation. It’s the same reaction caused by a corrosive sap on the giant hogweed, an invasive weed that’s spreading throughout the U.S.

"Lime disease" may sound random, but it’s a lot more common than you might think. Dermatologist Barry D. Goldman tells Slate he sees cases of the skin condition almost daily in the summer. Some people have even reported receiving second-degree burns as a result of the citric acid from lime juice. According to the Mayo Clinic, the chemical that causes phytophotodermatitis can also be found in wild parsnip, wild dill, wild parsley, buttercups, and other citrus fruits.

To play it safe, keep your limes confined to the great indoors or wash your hands with soap after handling the fruit. You can learn more about phytophotodermatitis by checking out Slate’s video below.

[h/t Slate]

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Why Eating From a Smaller Plate Might Not Be an Effective Dieting Trick 
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It might be time to rewrite the diet books. Israeli psychologists have cast doubt on the widespread belief that eating from smaller plates helps you control food portions and feel fuller, Scientific American reports.

Past studies have shown that this mind trick, called the Delboeuf illusion, influences the amount of food that people eat. In one 2012 study, participants who were given larger bowls ended up eating more soup overall than those given smaller bowls.

However, researchers from Ben-Gurion University in Negev, Israel, concluded in a study published in the journal Appetite that the effectiveness of the illusion depends on how empty your stomach is. The team of scientists studied two groups of participants: one that ate three hours before the experiment, and another that ate one hour prior. When participants were shown images of pizzas on serving trays of varying sizes, the group that hadn’t eaten in several hours was more accurate in assessing the size of pizzas. In other words, the hungrier they were, the less likely they were to be fooled by the different trays.

However, both groups were equally tricked by the illusion when they were asked to estimate the size of non-food objects, such as black circles inside of white circles and hubcaps within tires. Researchers say this demonstrates that motivational factors, like appetite, affects how we perceive food. The findings also dovetail with the results of an earlier study, which concluded that overweight people are less likely to fall for the illusion than people of a normal weight.

So go ahead and get a large plate every now and then. At the very least, it may save you a second trip to the buffet table.

[h/t Scientific American]

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