It’s 3 am. Do you know where your children are? If not, you should probably be asleep instead of reading this article. Here are some other things you shouldn’t do at 3 am:
-Don’t make any sudden movements, as this may startle the person who is sleeping next to you.
-Don’t turn on any lights, as this will only serve to wake up everyone in the house.
-Don’t try to sneak a snack from the fridge, as the noise will likely wake up someone else.
-Don’t watch television or play video games, as the light and sound will only keep everyone awake.
-And finally, don’t bother anyone who is trying to sleep! This includes talking loudly, playing music, or making any sort of noise that could disturb someone’s rest.
Don’t Turn On the Light
It’s 3 am. You’re awake, and for some reason, you feel the need to turn on the light. But don’t do it. Here’s why:
First of all, turning on the light at 3 am is just going to make you more awake. And we all know that being more awake at 3 am is not a good thing. It’s when all the monsters come out to play. So if you don’t want to be eaten by a monster, don’t turn on the light.
Secondly, turning on the light at 3 am also means that you’ll be able to see everything that’s going on around you. And trust me, you don’t want to see what’s going on around you at 3 am. It’s better to just stay in bed with your eyes closed and pretend like everything is normal.
Thirdly, and most importantly, turning on the light at 3 am will attract attention from outside your room. And we all know that attention from outside your room is never a good thing. If someone sees the light coming from your room, they’ll know that you’re up and they’ll come looking for you. So just keep the lights off and avoid any unwanted attention.
Don’t Use Electronics
It’s 3 am. You’re awake, and you can’t get back to sleep. You reach for your phone, thinking you’ll just check Facebook real quick before trying to sleep again. But that’s a mistake.
Using electronics at night can keep you from falling asleep, and using them in the early morning hours can make it harder to stay asleep. The bright light from screens suppresses the release of melatonin, the hormone that makes you feel sleepy. And once you’re awake, it’s harder to go back to sleep when you’re staring at a screen than when you’re lying in darkness.
So what should you do if you wake up in the middle of the night and can’t get back to sleep? Get out of bed and do something calming, like reading or stretching. And leave your phone (and all other electronics) out of it.
Don’t Exercise
It’s 3 a.m., and you’re wide awake. You’ve been tossing and turning for hours, and you’re starting to feel antsy. So you decide to get up and get moving. After all, isn’t exercise supposed to be good for you?
Wrong! Exercise is not the answer when it comes to insomnia. In fact, working out at night can actually make your sleep problems worse.
Here’s why: Exercise raises your body temperature, which makes it harder to fall asleep. Plus, if you exercise too close to bedtime, you may be too energized to sleep when you finally do lie down. And even if you do manage to fall asleep after working out, the quality of your sleep will likely be poor due to the increased body temperature.
So what should you do instead of exercising when you can’t sleep? Try some relaxation techniques such as deep breathing or progressive muscle relaxation. Or read a book or listen to calm music. These activities will help lull your mind and body into a relaxed state so that falling asleep will be easier.
Don’t Drink Alcohol
It’s no secret that drinking alcohol can have some pretty serious consequences. But did you know that drinking alcohol can also have some pretty serious consequences if you do it at 3 a.m.?
First of all, alcohol is a depressant. That means that it slows down your central nervous system and can make you feel tired and sluggish. Drinking alcohol at 3 a.m. is likely to make you feel even more tired and sluggish the next day.
Second, alcohol can interfere with your body’s natural sleep cycle. If you drink alcohol at 3 a.m., you may find it harder to fall asleep later that night or the next morning.
And finally, drinking alcohol late at night can lead to dehydration. When you drinkalcohol, your body gets rid of fluids through urination. If you drink too much alcohol late at night, you may not get enough fluids back in your system before you go to bed, which can lead to dehydration and an increased risk of hangovers the next day.
Do Meditate
When you can’t sleep at 3 a.m., it’s tempting to try anything that might help you drift off. But there are some activities that are best avoided if you’re trying to get some shut-eye. Here are four things you shouldn’t do at 3 a.m., according to sleep experts.
1. Don’t watch television
It might be tempting to zone out in front of the television, but this is actually one of the worst things you can do if you’re trying to sleep. The blue light emitted by screens can disrupt your body’s natural circadian rhythms and make it harder for you to fall asleep. If you absolutely must watch TV, consider using blue light blocking glasses or investing in an anti-glare screen protector for your television.
2. Don’t work on your laptop or phone
Just like watching television, working on your laptop or phone can also cause problems with sleep because of the blue light exposure. If possible, avoid using these devices in the hours leading up to bedtime so that your body has time to wind down before attempting to sleep. If you must use your devices at night, consider downloading a blue light filter app like flux or Twilight which can help reduce the amount of disruptive blue light exposure.. And as always, be sure to take breaks often so that your eyes don’t get too strained!
Do Try Some White Noise
If you’re one of those people who wake up in the middle of the night and can’t fall back asleep, there’s a simple solution that doesn’t involve counting sheep. White noise is a type of sound that’s produced by combining different frequencies together. It’s also known to be incredibly effective at masking other sounds, which is why it’s often used in settings where people need to concentrate or sleep.
There are a number of ways you can create white noise. One is to use an app or website that generates it for you. There are also white noise machines that you can purchase, which will do the trick just as well. And if you want to go old-school, there’s always the option of simply turning on a fan or playing some soft music on repeat.
Once you’ve got your white noise source set up, all you need to do is sit back and relax. The sound will help to block out any intrusive thoughts or outside noises that might be keeping you awake. And before long, you’ll find yourself drifting off into a peaceful slumber.
Do Eliminate Electronic Lights
The best thing you can do for your health at 3 am is to eliminate all electronic lights. This means turning off your TV, computer, phone, and any other electronics that emit blue light. Blue light suppresses melatonin production and throws off your natural sleep rhythms. If you absolutely must use an electronic device at night, wear blue-light blocking glasses or install an app that filters out blue light. You should also avoid working late at night under bright artificial lights.