How to Get Back to Sleep in the Middle of the Night

It can be frustrating when you wake up in the middle of the night and cannot get back to sleep. While it is normal for everyone to experience this from time to time, it can become a problem if it happens frequently. If you are having trouble getting to and staying asleep at night, consider the following approaches to get back to sleep.

If possible, try to stick to your regular sleep schedule, even on days you don’t have to work or go to school. Additionally, if you nap during the day, try to keep them short and before 3 PM. Regular exercise can also help keep your circadian rhythms in balance, so factor that into your daily routine. Finally, limit caffeine, alcohol, nicotine, and other stimulants before bed.

Creating the right environment is also important when it comes to getting to sleep. Creating a cool, dark, and quiet bedroom can help you relax and find comfort easier. Additionally, unplug devices that may be a distraction. If noise is a problem, using sound machines or white noise machines may also help.

Limit Stimulants and Create a Comfortable Environment

Stimulants such as caffeine, alcohol, nicotine, and recreational drugs can interfere with your body’s natural sleep patterns, so it’s important to limit them. Keeping a regular bedtime schedule and avoiding naps during the day can also help reset your body’s clock and help make it easier to fall asleep. Once you limit stimulants and get a comfortable, consistent sleep schedule, it should be easier to get restful sleep.

Making the bedroom a comfortable and inviting environment can also help you achieve a better night’s sleep. The room should be cool, dark, and quiet for the best results. It is also important to keep electronics out of the bedroom or at least unplug them so they are not a distraction or disruption. Consider purchasing blackout curtains or an eye mask to block out light, and if noise is a problem, consider using a sound machine or a white noise machine.

Try Relaxation Techniques to Ease Into Sleep

Relaxation techniques including progressive muscle relaxation, visualization, or deep breathing can all help reduce tension and prepare the body for sleep. Ideas for visualization can include picturing a tranquil scene such as a beach, or mentally reciting a mantra or affirmation. These mental exercises help to focus your thoughts and ease anxiety. For progressive muscle relaxation, start from the head and move all the way down to your feet, tensing and releasing each group of muscles in turn.

Deep breathing is another helpful relaxation technique. Inhale deeply through the nose and count to three, and then exhale out of the mouth for another count of three. Deep breathing lowers your heart rate and prepares your body and mind to relax and eventually drift off to sleep.

Finally, if you find yourself getting anxious or aggravated, try to count your breaths until you reach 10. This can help to focus the mind and take the emphasis off of being awake.

Other Strategies to Regain Sleep

• Limit exposure to blue screens like computers and phones a few hours before bed.
• Eat light snacks high in carbohydrates before bed to help you relax, such as bananas, oatmeal, or yogurt.
• Try to keep the bedroom at a comfortable temperature, not too warm or too cold.
• If you are having trouble sleeping, try going outside or standing in front of an open window for natural light.
• Find activities you can do that help you relax before bed, such as reading, practicing yoga or meditation, or taking a warm bath.

Conclusion

By following a regular sleep schedule, creating the right environment, and using relaxation techniques, you can help yourself get back to sleep when you wake up in the middle of the night. By keeping stimulants to a minimum and creating a comfortable environment, you will be better equipped to fall asleep and stay asleep for longer, healthier nights of sleep.