Waking up in the middle of the night can be frustrating—especially when you struggle to fall back asleep. But there are ways to help your body relax and drift off again without too much effort. Here are ten evidence-based strategies that could help you get the rest you need.

1. Block out disruptive noises

If a disturbing sound outside your window wakes you, try shutting it to block it out. You might also try using earplugs, turning on a fan, or listening to white noise. A 2021 research review found that white noise may improve sleep in some individuals, though results were mixed and more studies are needed.

2. Leave your bed

Try moving into a different room if you haven’t fallen asleep in 15 minutes. Then do something relaxing to distract your mind for a few minutes. This may make it easier to fall asleep when you return to bed.

3. Avoid staring at the clock

Staring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock completely. Research published in 2019 suggests that anxiety and trouble falling asleep are associated. People who manage anxiety often worry about falling asleep, and people who have difficulty falling asleep often feel anxious.

4. Avoid screens

Turn off all your devices. Notification sounds may awaken you. Smartphones and other electronics also emit blue light that may suppress your body’s melatonin production. Melatonin is a hormone that helps regulate your circadian rhythm and sleep cycles. Blue light-blocking glasses are an inexpensive option that may improve sleep, according to a 2021 research review, but research is mixed.

5. Meditate or try breathing exercises

A 2018 research review on the effect of mindfulness meditation indicates breathing exercises or meditating may help treat some aspects of sleep disturbance and improve sleep quality. One useful method is the 4-7-8 breathing technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.

6. Relax your muscles

One technique that some people may find helps them relax and sleep is performing a full body scan. Close your eyes, breathe slowly, and move your attention from your face down to your feet, relaxing each area as you go.

7. Sleep with the lights off

Resist the temptation to turn on the lights, even if you get out of bed. Bright light may interfere with your body’s melatonin production and wake you up.

8. Focus on something boring

Research from 2018 found that many people report feeling sleepy when bored. The classic “counting sheep” technique — or any uninteresting task that occupies your mind — may help distract you and make falling asleep easier.

9. Listen to relaxing music

Relaxing music may help calm your mind and block sounds that may disrupt your sleep. Personal preference plays a large role in determining what type of music is best, so experiment with different styles.

10. Try sleep apps

Sleep apps offer relaxing stories, music, and sounds. Apps like Calm and Headspace offer free trials, allowing you to see what works best for you.

For the past 25 years, researchers at Northwestern Medicine have been focused on a special group of people: those aged 80 and older whose minds are still remarkably sharp. They call these individuals "SuperAgers." The goal of the research is simple: to figure out why these older adults are able to keep their brains so young and capable.

These exceptional older adults can take memory tests and score just as well as people 30 years younger. This amazing performance completely contradicts the old idea that losing your mental sharpness is an inevitable part of growing old. The SuperAgers prove that it's possible to maintain a youthful mind well into your 80s and beyond.

The researchers hope that by identifying the unique features, both in lifestyle and brain biology, that are linked to SuperAging, they can discover new methods. These methods would aim to boost cognitive resilience (the brain's ability to cope with damage) and ultimately help to slow down or prevent Alzheimer's disease and other forms of dementia for everyone.

Can Your Brain Age Be Less Than Your Chronological Age?

This research summary was recently published as a perspective article in the academic journal Alzheimer's & Dementia. The researchers explained that with this they hope to find better treatment options for diseases that cause cognitive decline. They stated that having an exceptional memory in old age is absolutely possible and is tied to a specific, unique brain profile.

This discovery is important because it "opens the door to new interventions" and treatments designed to keep the brain healthy late in life.

Who Is Considered A SuperAger?

Over the decades of research, the scientists noticed that SuperAgers often share certain behaviors and personality traits, like tending to be very social and outgoing. However, the most surprising and important discoveries, came from looking directly inside their brains. She said that what they found in the brain tissue itself was truly "earth-shattering" for the research team.

The term "SuperAger" itself was first created in the late 1990s by Dr. M. Marsel Mesulam at Northwestern. Since 2000, 290 SuperAgers have participated in the ongoing study, and scientists have had the unique opportunity to examine 77 donated SuperAger brains after their death. Some of these donated brains contained the telltale signs of Alzheimer's, the protein buildups called amyloid plaques and tau tangles, while others were completely clear of them.

This led researchers to find out there are two different ways to become a SuperAger. One way is resistance, meaning those people simply do not create the Alzheimer's-related plaques and tangles. The second way is resilience, meaning they do develop the plaques and tangles, but the disease markers have no effect on their brain function or memory.

What Makes A Person A SuperAger?

At the Mesulam Center, SuperAgers visit every year for evaluation. An essential part of the program is the option for them to donate their brains after death for detailed scientific examination. The researchers explain that many of the life-changing discoveries made in this paper were only possible because of the "generous, dedicated SuperAgers" who were followed for many years and chose to donate. Some key biological traits of a superager are

Outstanding Memory

On a test that requires remembering a list of words after a delay, SuperAgers score at least 9 out of 15. This high level of performance is equal to that of people in their 50s and 60s.

Youthful Brain Structure

Typical aging causes the cortex (the brain's outer layer) to thin, but SuperAgers show no such significant thinning. They even have a thicker anterior cingulate cortex than adults decades younger. This area is vital for integrating information related to decision-making, emotion, and motivation.

Unique Cells

SuperAgers have more von economo neurons, which are specialized cells strongly linked to social behavior, and they have larger entorhinal neurons, which are crucial for forming memories.

The Power of Sociability

Though SuperAgers have different jobs, hobbies, and exercise routines, the one common lifestyle factor they share is being highly social and having very strong personal relationships.

What's worse than running nose, continuous sneezing, and a fever? It is the dreams you get when you have finally managed to put yourself to sleep, and those dreams are bad, scary, intense, and negative. Why does this happen?

What Is A Fever Dream?

A dream is basically a series of thoughts, images, sensations that you feel while you are sleeping, and scientists tell us that we have our strongest dreams during the rapid eye movement or the REM of the sleep stage.

Certain factors, including you health could influence your sleep visions and your dreams. A change in body temperature, especially when it is higher than usual could lead to a fever dream, which mostly could be intense, like a nightmare.

As per a 2016 study published in the International Journal of Dream Research, 94 per cent of participants described their fever dreams as negative. Another 2013 study noted that one of the participants had dreams that would move "back and forth between a very difficult circumstance and a very comfortable circumstance." A recent online study in 2020, published in the journal Frontiers Psychology noted that of the 164 participants, 100 of them reported fever dreams. Most of them said that fever dreams were more bizarre, and negatively toned.

While fever dream is known in the medical literature, the scientific studies on the same are limited. Many often describe this as an emotionally intense, troubling, strange, out of character, or a scary dream. The dreams could be the result of less social interactions due to someone being sick.

When Does A Fever Dream Happen?

A fever dream happens when the normal body temperature rises 2 degrees above. The normal body temperature is between 97 and 99 degree F. Anyone can develop a fever, due to the following conditions:

• a viral or bacterial infection
• heat exhaustion
• certain inflammatory conditions such as rheumatoid arthritis
• medicines, such as antibiotics
• an immunization
• a tumor

Why Do You Get Bad Dreams During Fever?

While there is no exact reasoning for it, the 2020 online study notes that the concept behind this is the 'over-heated' brain. High temperature of the body could disrupt the brain's normal cognitive functions. The authors of the 2020 study note, "The basic idea is that the ‘over-heated’ brain is not functioning properly and, therefore, dreams are more bizarre.”

During the REM stage of sleep, the phase where your most vivid dreams unfold, the body already struggles to regulate its internal temperature. When a fever strikes, it disrupts this delicate balance even further, often resulting in intense or disturbing dreams. Fevers can also stir the mind in other unsettling ways, sometimes causing waking hallucinations, irritability, or even brief episodes of confusion.

Dr Mark Rosenblum, who is a sleep psychologist with Hennepin Healthcare, tells CBS News that the reason behind intense dream during sickness is due to REM. He says, "If someone's not getting enough sleep, they get what's called REM rebound on the following nights. And when we have REM rebound, what we'll find is all our dreams tend to be very intense."

Are There Any Symptoms Of Fever Dreams?

As per a 2016 study published in the International Journal of Dream, fever dreams contain some sort of spatial distortion, that include:

• Moving walls
• Creatures with oversized arms and legs
• Metal spheres that move like an organism
• Blackness spreading slowly
• Gigantic insects

Bengaluru based neurosurgeon Dr Arun L Naik dropped a video on his Instagram account @doclogues, which has shocked the world, because he says that 'Dementia Starts in Your Legs'.

As of now, most of us knew that it is a general term for a loss of thinking, and is part of normal aging and related to brain diseases that damage the nerve cell. However, Dr Naik notes that as per a 2020 study, it was found that those who walk in a slow speed, especially older adults, were more likely to face the risk of cognitive decline. "Why?" To this, Dr Naik writes that walking is not just a physical task, "it is a full brain workout".

Also Read: Can You Get Your Covid And Flu Shots At The Same Time? Experts Explain

How Is Walking Related To Brain Health? Can Lack Of It Cause Dementia?

Dr Naik writes that there exists a brain-leg connection. "Every step involves coordination between the frontal lobe, cerebellum, spinal cord, and proprioceptive feedback loops."

The second point he notes is of the circulation boost. He writes that leg movement improves blood flow to the brain, and it delivers oxygen, glucose, and clears out toxins.

Then comes gait changes, which the doctor says must be considered as brain warning. It is brain's way to tell that changes in walking style, balance, or pace could proceed to memory symptoms by years.

Lastly, he notes is the neuroplasticity in motion. He says that walking stimulates the brain-derived neurotrophic factor, which strengthens neuron connections. This is why, "weak legs can speed up cognitive decline," he says in his video.

What Study Is The Doctor Quoting When He Says That Dementia Starts From Leg?

The study is a 2020 review, which was published in the Journal of Aging Research. This is where it was seen that older adults, who stay physically active are less likely to develop cognitive decline or dementia. The study analyzed over 1,60,000 people and found that regular exercise reduced the risk of dementia by 28 per cent and Alzheimer's disease by 45 per cent.

With aging, especially from mid-50s, most adults begin to lose 1 to 2 per cent of muscle mass every year, this process is further accelerated by inactivity. This loss then not only affects mobility, but also metabolism and blood circulation, which results in less oxygen reaching to your brain, as the doctor also explained.

This is why the doctor says, "if your legs slow down, your brain may follow".

Can Something Be Done To Prevent Dementia?

The answer is yes. Dr Naik also says, "studies have shown that it is never too late to start. Starting even in your 60s can reduce dementia risk by a mile". So, what is he asking people to start? He is urging people to start some activity, to help their bodies move, and enable the brain to leg coordination.

The doctor also notes some "strategies" to prevent dementia in the caption of his post through movements, which are as followed:

• Walk 30 minutes daily at a brisk pace.
• Add balance exercises like tandem walking and single-leg stands.
• Practice dual-task walking (e.g. walking while talking or solving a simple mental task).
• Include strength training for lower limbs—muscle is cognitive insurance.
• Avoid long periods of sitting—movement every hour keeps memory sharp.