A long title I know…
We’ve all been there whether it’s from stress, bad dreams, anxiety etc. Here are a few helpful tips to assist you to get back to sleep. If you do find yourself waking up in the middle of the night.
Establish A Healthy Bedtime Routine.
Do you go to bed at the same time every day and practice good sleep habits? Having a defined time to go to bed at night and awaken in the morning will help develop a natural circadian rhythm.
Try Meditating Or Doing Yoga.
Practice meditation and manage stressful thoughts with relaxation exercises, such as deep breathing or progressive relaxation. Try progressive relaxation. This involves taking slow, deep breaths, and slowly tensing the muscles in your body for a few seconds and then relaxing them. Start at your feet, and work your way up the body. This can help you relax and get back in the mood for sleep.
Relax And Think About Staying Awake.
Anxiety and stress impair sleep, and that includes anxiety about sleep. Do not worry too much if you can’t sleep. There is no set amount of sleep you need, and a night or two of poor sleep won’t have as much of an effect on you as you might think.
Be More Active In The Day.
The first part of sleep is mostly about refreshing your body. If your body didn’t get much use, it won’t generate much sleep pressure. And falling asleep (or back asleep) will be more difficult.
Learn To Listen To Your Body.
While you may hear that eight hours is the ideal amount of time to sleep each night, this may vary from person to person. Every person has a ‘chronotype,’ which is defined by comparing the timing of their ideal day to the solar day. Our society is built for early chronotypes, but vast numbers of people are later chronotypes, which means they naturally sleep later.
If you’re going through emotional challenges that you’re literally losing sleep over, journal about them — release them onto the page. You can even try journaling some things you are grateful for; experiencing and noting our gratitude on a regular basis helps train the brain to recognize it more in our daily life.
Eat Earlier Or Have A Snack.
Indigestion can cause you to wake up in the middle of the night. Eating earlier, and have healthy, lighter meals.
Create A To-Do List.
Lying in bed is the first time you have to actually think about what’s on this list. By creating a list of tasks, you can prevent yourself from thinking about them excessively while trying to fall asleep. A to-do list can help clear your mind and calm you back down for a night of restful sleeping. If you’re waking up with a restless mind, keep some paper and a pen beside your bed and write what is coming up for you. Writing can help process some of those thoughts. And making a to-do list is effective for when your busy brain is waking you up.
Don’t Use Your Phone Or Light Sources.
Bright lights send your melatonin levels racing and can make it much harder to get back to sleep.
Drop The Temperature In Your Bedroom.
Room temperatures between 15 and 19 degrees Celsius are optimal. A drop in core body temperature is associated with feeling sleepy, so cooler temperatures can help with sleep onset.
Drink Warm Milk With Honey Or Herbal Tea.
Warm milk can help you fall back asleep, and it’s not just an old wives’ tale. The warmed sugar and fat really do combine to promote sleep.
Transform your room into a quiet dark sanctuary.
Block out all light if possible. Use earplugs to block out the noise. Or use white noise (a fan or white noise generator) to block out the sounds of the city.