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Yahoo
6 days ago
- Health
- Yahoo
Wide Awake at 3 A.M.? Here are 9 Tricks to Help You Fall Asleep Fast, According to Sleep Experts
You've probably been here before: It's 3 a.m., you're awake for reasons you can't explain, and now you can't fall back asleep. When you wake up either naturally or unnaturally and can't fall back asleep afterward, this can cause stress and anxiety that keeps you awake and, of course, can cause you to miss out on precious sleep for your overall health. Should you continue tossing and turning and hoping for the best, or get out of bed to do something that makes you sleepy again? The best course of action lies somewhere in the middle. Here's what sleep experts recommend doing (and avoiding) if you wake up in the middle of the night and need help falling back to sleep. Get in a Good Headspace There are few things worse than waking up in the middle of the night, whether from anxiety or another reason, and not being able to fall back asleep. But waking up in the middle of the night can be part of a normal sleep cycle (and normalizing this can help). 'Everybody wakes up in the middle of the night,' says Philip Lindeman, MD, PhD. 'Normal sleep cycles are such that we all enter at least a very shallow phase of wakefulness several times per night.' This cycle can include interludes of getting up to use the bathroom and then going back to sleep. In fact, Lindeman adds that you may not even remember many of these awakenings happening. Lindeman first recommends getting yourself in a good headspace if you're awake in the middle of the night and anxiously wondering how to fall back asleep. 'Try guiding yourself into a 'happy place,' 'flying' over a place you like, or even 'walking' there if it helps,' says Lindeman. 'Don't worry if your eyes are open or closed because it doesn't matter. What matters is that the room is dark.' Lindeman says to 'let your mind wander and do your best to stay there,' which can lull you into sleep." Don't Turn the Lights On Some causes of nighttime waking include nightmares, night terrors, environmental noise, or light disturbances. Lindeman cautions against turning on a light, eating, drinking, or taking medicine unless you're in pain (such as being sick with a virus and unable to fall back asleep because of it). If you're waking up because of light flooding into your room at night, whether from a full moon or poor lampost placement, invest in a good set of blackout curtains or a quality eye mask. Both of these can help block out light disturbances at night or during the day if you're someone like a shift worker who has to work late into the night. Bright light can repress melatonin production and disrupt your circadian rhythm. Try Simple Relaxation Techniques Clearly, middle-of-the-night waking is common and far from unavoidable and is typically fine if we can get back to sleep without much of a problem. However, when nighttime waking is caused by stress, anxiety, illness, hunger, discomfort, or changes in your sleep routine and sleep environment, soothing the underlying issue can help, explains clinical psychologist Carolina Estevez, PsyD. 'You can also try relaxation techniques such as deep breathing or progressive muscle relaxation,' she adds. Some research has shown that slow breathing, together with healthy sleep hygiene and habits, may be more effective for insomnia than interventions like hypnosis or prescription medications. One breathing exercise called 4-7-8 breathing, which involves an elongated exhale, helps deactivate your stress system and activate your rest and digestion system. To do this, inhale through your nose for a count of four, hold your breath for seven counts, and then exhale through your mouth for eight counts. Go to Another Room to Lie Down Lindeman adds that it's important not to force sleep, which he says can have the opposite effect. If more than 20 minutes have gone by and you're still lying awake in bed, Estevez suggests getting up and going into another room that might help calm your mind. Ideally, this is a room with a couch or even another bed where you can lie down and encourage rest. If you're really struggling to fall back asleep, you can try taking a hot bath or diffusing lavender oil in your bedroom, but these should be a last resort since the act of turning on lights or looking for things to help might, in turn, wire your brain more. Avoid Electronics Avoid your cell phone and TV. 'Don't open your phone, tablet, or computer,' Lindeman says. 'It's the worst thing you can do because the wavelength of light emitted will bottom out your melatonin levels.' If you must do something to distract your mind, try to read a physical book instead. Since blue light and bright light stop melatonin production, which is essential to making you feel sleepy, playing around on your phone or putting on a Netflix show can cue your body further for wakefulness. Avoid Checking the Time While you may be curious how much longer you have to sleep, it's best to not check the time when waking up in the middle of the night. Seeing what time it is can cause anxiety and keep you from falling back asleep. So, if you have regular nighttime awakenings that leave you awake for long periods of time, you may want to consider removing any clocks from your room (or at least keeping them out of your sight). Try a Sound Machine If noise is keeping you up, try a sound machine. A sound machine blocks out sounds that could rouse you in the night. Whether you prefer white, pink, or brown noise or ocean waves crashing, these sounds can help you fall asleep and may help you stay asleep if noises are causing you to wake up. Earplugs may also be an option to consider to block out noise. Get More Physical Exercise in the Day We all know how good it feels to get into bed after a day of hard physical labor or a good workout. Most of the time we follow up a day like this with the phrase, "I'm going to sleep good tonight." Well, turns out there is a correlation between exercise and getting better, uninterrupted sleep. Estevez says that incorporating regular physical activity into your day can help promote better sleep quality at night and prevent occurrences of nighttime waking and sleeplessness. Avoid strenuous exercise in the hours leading up to bed, but you can incorporate some bedtime stretches into your routine to unwind. Speak With a Health Professional If waking up in the middle of the night and not being able to fall back asleep is affecting your mental health or daily functioning, and you've tried all of the above to no avail, an underlying medical sleep condition, like insomnia, could be at the root of the problem. "Speaking with a health professional may be helpful in developing an individualized treatment plan," Estevez says. However, be sure to practice good sleep hygiene, keep a regular sleep schedule, and avoid stimulating activities at night, like scrolling your phone before bed or working out late. Related: 14 Bedtime Podcasts That Will Bore You to Sleep in Minutes Read the original article on Real Simple
Yahoo
31-05-2025
- General
- Yahoo
Duke-NUS celebrates 20 years of medical innovation with largest ever graduating class
Duke-NUS Medical School's Class of 2025 graduates 121 medical and doctoral students, including MDs, MD-PhDs, PhDs, and masters' degrees Landmark first batch of Masters in Patient Safety and Healthcare Quality graduates, unique to Southeast Asia Inaugural graduates from conditional admissions pathways with NUS and SUTD 41% of MD and MD-PhD graduates made bold mid-career shifts from fields such as law, PR, accounting and mental health support SINGAPORE, May 31, 2025 /PRNewswire/ -- Celebrating 20 years of transformative medical education, Duke-NUS Medical School graduated its largest cohort yet today, the Class of 2025, in a vibrant ceremony at the Ngee Ann Kongsi Auditorium in Academia attended by guest-of-honour Mr Ong Ye Kung, Minister for Health. Marking a strategic milestone for Duke-NUS, the graduating class included 72 Doctor of Medicine (MD) graduates—five of whom are also earning PhDs—and 27 PhD candidates from the Integrated Biology and Medicine, Quantitative Biology and Medicine and Clinical and Translational Sciences programmes. Among the MD graduates was the first group of individuals emerging from the Duke-NUS conditional admissions pathways with the National University of Singapore (NUS) and the Singapore University of Technology and Design (SUTD). These pathways are designed to attract talent from engineering, information technology and other undergraduate programmes. Dean Professor Thomas Coffman said: "Collaborating with seven partner universities, including Duke University and NUS, these pathways are designed to allow students to earn a first degree in diverse academic majors while providing an opportunity to seamlessly transition into medicine. It's a powerful model for developing doctors who are outstanding clinicians but also bring valuable multi-disciplinary skills into our healthcare system." This cohort also includes the inaugural batch of graduates of the Master's in Patient Safety and Healthcare Quality (MPSHQ) programme, the first of its kind in Southeast Asia. The MPSHQ is focused on building highly reliable healthcare systems that are of consistent quality and safety. The Class of 2025 represents Duke-NUS' commitment to broadening the skillset and experience of our students, with 41 per cent of MD and MD-PhD graduates having transitioned mid-career from professions that include law, public relations, accounting and mental health peer support. Additionally, 58 per cent of the Class of 2025's graduates are women, underscoring the School's dedication to fostering diversity in the learning environment. Said Dr Faith Wong Pih Yng, previously a modelmaking student and senior peer support specialist at Singapore's Institute of Mental Health, now MD graduate, "Among the many hospital postings, what stood out most vividly was assisting in and witnessing childbirth—the intense anticipation and joy of welcoming a new life into the world was simply unmatched. Ultimately, however, the memories I cherish most are the countless hours spent with my classmates, supporting one another and peer-teaching." Duke-NUS MD graduates received their degrees, awarded jointly by Duke University and the National University of Singapore, in front of friends and family, as well as notable guests, including Duke University School of Medicine Dean Professor Mary Klotman, SingHealth Group CEO Professor Ng Wai Hoe, and keynote speaker, Dr Amy Abernethy, member of Duke University's board of trustees and co-founder of Highlander Health. Caring and compassion underlines the Class of 2025's accomplishments, especially beyond academia. Partaking in a wealth of community service projects, some of their cohort, such as Dr Dana Chow Wai Shin, MD, started the Healthy to Thrive initiative, the first Duke-NUS-led public health screening event dedicated to migrant workers. The cohort was also recognised for their outstanding achievements, which were given out the night before. Awards such as the Singapore Medical Association-Lee Foundation Prizes and Teamsmanship Awards presented to graduates who demonstrated excellence in academics, community service, and leadership. In the aspect of research and scholarship, the Class of 2025 did not flag, publishing an exceptional 253 papers and publications in their time at Duke-NUS, several as first authors in prominent journals such as Nature Medicine, Immunity and EMBO Molecular Medicine. MD-PhD graduate Dr Katherine Nay Yaung, first author on a paper published in Lancet Rheumatology, wrote about artificial intelligence and high-dimensional technologies to diagnose and treat autoimmune diseases, and PhD graduate Dr Aishwarya Prakash, named first author and published in American Heart Association Journal, who found a type of peptide to have protective qualities for the heart after sustaining damage. "The conversations I've had with patients emphasise a shift towards continuity of care and empowering individuals to make their own health choices. In moments where I feel overwhelmed, I remind myself that being a small part of each patient's journey has been a privilege," said Dr Pang Wui Ming Jeremy, recipient of the SingHealth Prize in Family Medicine, Singapore Medical Association-Lee Foundation Teamsmanship Award for exemplary team values in medicine and Duke-NUS Achievement Prize. As Duke-NUS enters its third decade, the School continues to redefine medical education and research, nurturing the next generation of healthcare leaders who are not just exceptional doctors but visionary innovators ready to make an impact in Singapore and beyond. About Duke-NUS Medical School Duke-NUS is Singapore's flagship graduate-entry medical school, established in 2005 with a strategic, government-led partnership between two world-class institutions: Duke University School of Medicine and the National University of Singapore (NUS). Through an innovative curriculum, students at Duke-NUS are nurtured to become multi-faceted 'Clinicians Plus' poised to steer the healthcare and biomedical ecosystem in Singapore and beyond. A leader in ground-breaking research and translational innovation, Duke-NUS has gained international renown through its five Signature Research Programmes and ten Centres. The enduring impact of its discoveries is amplified by its successful Academic Medicine partnership with Singapore Health Services (SingHealth), Singapore's largest healthcare group. This strategic alliance has led to the creation of 15 Academic Clinical Programmes, which harness multi-disciplinary research and education to transform medicine and improve lives. For more information, please visit View original content to download multimedia: SOURCE Duke-NUS Medical School Sign in to access your portfolio
