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.

14 Retro Gifts for Millennials

Ravi Palwe, Unsplash
Ravi Palwe, Unsplash

Millennials were born between 1981 and 1996, which means the pop culture they grew up with is officially retro. No matter what generation you belong to, consider these gifts when shopping for the Millennials in your life this holiday season.

1. Reptar Funko Pop!; $29

Amazon

This vinyl Reptar figurine from Funko is as cool as anything you’d find in the rugrats’ toy box. The monster dinosaur has been redesigned in classic Pop! style, making it a perfect desk or shelf accessory for the grown-up Nickelodeon fan. It also glows in the dark, which should appeal to anyone’s inner child.

Buy it: Amazon

2. Dragon Ball Z Slippers; $20

Hot Topic

You don’t need to change out of your pajamas to feel like a Super Saiyan. These slippers are emblazoned with the same kanji Goku wears on his gi in Dragon Ball Z: one for training under King Kai and one for training with Master Roshi. And with a soft sherpa lining, the footwear feels as good as it looks.

Buy it: Hot Topic

3. The Pokémon Cookbook; $15

Hop Topic

What do you eat after a long day of training and catching Pokémon? Any dish in The Pokémon Cookbook is a great option. This book features more than 35 recipes inspired by creatures from the Pokémon franchise, including Poké Ball sushi rolls and mashed Meowth potatoes.

Buy it: Hot Topic

4. Lisa Frank Activity Book; $5

Urban Outfitters

Millennials will never be too old for Lisa Frank, especially when the artist’s playful designs come in a relaxing activity book. Watercolor brings the rainbow characters in this collection to life. Just gather some painting supplies and put on a podcast for a relaxing, nostalgia-fueled afternoon.

Buy it: Urban Outfitters

5. Shoebox Tape Recorder with USB; $28

Amazon

The days of recording mix tapes don’t have to be over. This device looks and functions just like tape recorders from the pre-smartphone era. And with a USB port as well as a line-in jack and built-in mic, users can easily import their digital music collection onto retro cassette tapes.

Buy it: Amazon

6. Days of the Week Scrunchie Set; $12

Urban Outfitters

Millennials can be upset that a trend from their youth is old enough to be cool again, or they can embrace it. This scrunchie set is for anyone happy to see the return of the hair accessory. The soft knit ponytail holders come in a set of five—one for each day of the school (or work) week.

Buy it: Urban Outfitters

7. D&D Graphic T-shirt; $38-$48

80s Tees

The perfect gift for the Dungeon Master in your life, this graphic tee is modeled after the cover of the classic Dungeons & Dragons rule book. It’s available in sizes small through 3XL.

Buy it: 80s Tees

8. Chuck E. Cheese T-shirt; $36-$58

80s Tees

Few Millennials survived childhood without experiencing at least one birthday party at Chuck E. Cheese. This retro T-shirt sports the brand’s original name: Chuck E. Cheese’s Pizza Time Theatre. It may be the next-best gift for a Chuck E. Cheese fan behind a decommissioned animatronic.

Buy it: 80s Tees

9. The Nightmare Before Christmas Picnic Blanket Bag; $40

Shop Disney

Fans of Tim Burton’s The Nightmare Before Christmas will recognize the iconic scene on the front of this messenger bag. Unfold it and the bag becomes a blanket fit for a moonlit picnic among the pumpkins. The bottom side is waterproof and the top layer is made of soft fleece.

Buy it: Shop Disney

10. Toy Story Alien Socks; $15

Shop Disney

You don’t need to be skilled at the claw machine to take home a pair of these socks. Decorated with the aliens from Toy Story, they’re made from soft-knit fabric and are big enough to fit adult feet.

Buy it: Shop Disney

11. Goosebumps Board Game; $24

Amazon

Fans that read every book in R.L. Stine’s series growing up can now play the Goosebumps board game. In this game, based on the Goosebumps movie, players take on the role of their favorite monster from the series and race to the typewriter at the end of the trail of manuscripts.

Buy it: Amazon

12. Tamagotchi Mini; $19

Amazon

If you know someone who killed their Tamagotchi in the '90s, give them another chance to show off their digital pet-care skills. This Tamagotchi is a smaller, simplified version of the original game. It doubles as a keychain, so owners have no excuse to forget to feed their pet.

Buy it: Amazon

13. SNES Classic; $275

Amazon

The SNES Classic is much easier to find now than when it first came out, and it's still just as entertaining for retro video game fans. This mini console comes preloaded with 21 Nintendo games, including Super Mario Kart and Street Fighter II.

Buy it: Amazon

14. Planters Cheez Balls; $24

Amazon

Planters revived its Cheez Balls in 2018 after pulling them from shelves nearly a decade earlier. To Millennials unaware of that fact, this gift could be their dream come true. The throwback snack even comes in the classic canister fans remember.

Buy it: Amazon

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Late MythBusters Star Grant Imahara Honored With New STEAM Foundation

Grant Imahara attends San Diego Comic-Con
Grant Imahara attends San Diego Comic-Con
Genevieve via Flickr // CC BY 2.0

Fans of MythBusters and White Rabbit Project host Grant Imahara were saddened to hear of his passing due to a brain aneurysm in July 2020 at the age of 49. Imahara, a graduate of the University of Southern California, used the television medium to share his love of science and engineering. Now, his passion for education will continue via an educational foundation developed in his name.

The Grant Imahara STEAM Foundation was announced Thursday, October 23, 2020 by family and friends on what would have been Imahara’s 50th birthday. The Foundation will provide mentorships, grants, and scholarships that will allow students from diverse backgrounds access to STEAM education, which places an emphasis on science, technology, engineering, arts, and math. (Formerly referred to as STEM, the “A” for art was added more recently.)

Imahara had a history of aiding students. While working at Industrial Light and Magic in the early 2000s, he mentored the robotics team at Richmond High School to prepare for the international FIRST Robotics Competition. Whether he was working on television or behind-the-scenes on movies like the Star Wars prequels and The Matrix sequels, Imahara always found time to promote and encourage young engineering talent.

The Grant Imahara STEAM Foundation’s founding board members include Imahara’s mother, Carolyn Imahara, and close friends Don Bies, Anna Bies, Edward Chin, Fon H. Davis, Coya Elliott, and Ioanna Stergiades.

“There are many students, like my son Grant, who need the balance of the technical and the creative, and this is what STEAM is all about,” Carolyn Imahara said in a statement. “I’m so proud of my son’s career, but I’m equally proud of the work he did mentoring students. He would be thrilled that we plan to continue this, plus much more, through The Grant Imahara STEAM Foundation.”

Imahara friend Wade Bick is also launching an effort in concert with the USC Viterbi School of Engineering to name a study lounge after Imahara. Donations can be made here.

You can find out more about the foundation, and make a donation, on its website.