Friday

Happy Friday! As we cruise into the weekend:

• What to do if you wake up in the middle of the night

• If it’s bad to sleep with the TV on

• Get unbiased news for free

• Alternative sounds instead of keeping the TV on at night

What To Do if You Wake Up in the Middle of the Night

Waking up in the middle of the night, thinking you have to be up for work soon only to discover you have hours left to sleep, is satisfying.

Not being able to fall back asleep, however, is not — and can be incredibly frustrating.

While this may be a more infrequent occurrence for some and a more common situation for others, being unable to fall back asleep can lead to fatigue, irritability, and more the next day.

So — what’s the best thing to do when you wake up in the middle of the night?

Experts say that simple habits and tricks can make a big impact.

• Don’t look at the clock: While it can be tempting to see how long it’s taking you to fall back asleep, constantly checking the clock can make you frustrated and struggle to fall asleep.

• Stay off your phone: Although many of us reach for our phones by default, try to remain off of it and instead get your mind back into a sleep state.

• Try progressive relaxation: Go from head to toe — or vice versa — and focus on relaxing each muscle group. This is a great way to help your mind and body calm down.

• Consider getting out of bed: If you’ve tried going back to sleep but it’s just not happening, after around 20 minutes, get up and go do something else relaxing — but try to remain off of electronics. Read a book, knit, do a crossword, play a game of chess with yourself, and find what you can focus on as you get your body ready to wind down again.

Is It Bad To Sleep With the TV On?

Falling asleep with the TV on is a nightly habit for many of us. For others, the mere thought may make them lose sleep at night.

But what does science say? Is it really disruptive to fall asleep with the TV running?

There are a few potential drawbacks — namely that TV can stimulate our brains, and we may be more inclined to stay up later watching our shows, so we don’t get as much rest as we need.

Like other electronics, TVs also produce blue light, which can impact our circadian rhythms (and, in turn, our sleep schedule).

While there are some drawbacks, experts note that it’s not all bad. TVs can act as white noise, which may be helpful for those who can’t or don’t like to sleep in a completely silent room (or a place where there are other environmental noises.

For others, it may simply be a source of comfort.

If you do fall asleep with the TV, experts recommend using the sleep timer so it shuts off soon after you fall asleep and it’s not running all night. It can also be helpful to choose a more laid-back show you’ve seen before so you’re not as tempted to stay awake and engaged with it.

Or, if you can switch to another form of background noise and keep the screen off, that may be a better option!

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Alternatives to Sleeping With the TV on

If you’re in search of some alternatives to sleeping with the TV on, here are some suggestions that may help you rest a little easier.

1. Calming, gentle music

2. A noise machine

3. A fan

4. A sleep app

5. A relaxing podcast

6. ASMR

7. A guided journey to sleep

Since these are screen-free, they won’t have the same light disturbances to your sleep that a TV will. They’ll also have more stable sound levels, which may help you fall asleep (and stay asleep) a little easier.

A Note From Us

Parting Thoughts

• ✅ Did You Know: Irritability, poorer mental health, and sleepiness are linked with exposure to noise during the previous night. Do what you can to create an environment that promotes quiet sounds or silence for sleep.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: This weekend, challenge yourself to make rest a priority!

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!