Waking up in the middle of the night can be incredibly frustrating, but there are strategies you can employ to help you drift back off to sleep. It’s also crucial to be aware of what not to do during these restless moments.
In this article, sleep expert Dr. Emily Carter shares essential tips for regaining your slumber after waking.
Strategies for Falling Back Asleep
Two “Avoid at All Costs” Tips
Steer Clear of Your Phone
If you find yourself awake in the night, resist the urge to grab your smartphone. The bright screen can inhibit melatonin production, making it challenging to fall asleep again. Additionally, scrolling through social media can be addictive, leading you to stay awake longer than intended. Engaging with your phone can also activate your mind, making it harder to achieve calm and sleepy thoughts.
Don’t Watch the Clock
While it’s tempting to check the time when you wake up, try to avoid doing so. Glancing at the clock can trigger anxiety-inducing thoughts, such as calculating how much sleep you’ve lost or how much time you have left before morning. This cycle of worry can keep you more awake and make it even harder to return to sleep. Make sure to set an alarm for the morning so that you don’t need to check the time; if your alarm hasn’t gone off yet, it’s still nighttime.
Two “Give It a Try” Recommendations
Get Up If Sleep Eludes You
Many people hesitate to get out of bed for fear of waking themselves up further. However, if you’ve been awake for about 20 minutes, it may be beneficial to rise and engage in a quiet activity, such as reading or organizing. This short break can help reset your mind and body, making it easier to return to bed when you feel sleepy. For more tips on managing sleep disturbances, consider exploring resources on sleep health.
Try “Cognitive Shuffling”
If your mind is racing when you wake up, consider using a technique known as “Cognitive Shuffling.” This method involves thinking of a word—like “apple”—and then listing words that begin with each letter. For “apple,” you would think of words that start with “A,” then “P,” and so on. This exercise can help distract your mind from anxious thoughts and encourage a more relaxed state.
Struggling with Frequent Awakenings?
If you find yourself waking up regularly and having difficulty falling back to sleep, it might indicate an underlying issue. Don’t hesitate to consult with a healthcare professional who can help diagnose any potential medical concerns and provide appropriate treatment options.
I hope these four suggestions assist you in falling back to sleep more effectively when you awaken during the night. For further insights into nighttime awakenings, check out this post on common questions about waking in the middle of the night.
To Summarize:
If you wake up at night, avoid screens and checking the time. Instead, consider getting up to reset your mind and try techniques like Cognitive Shuffling to calm racing thoughts. If sleep disruptions persist, reach out to a healthcare provider for guidance. For additional resources on sleep health, visit Healthline or explore our blog for more tips. Don’t forget to check out the Snorple anti-snoring mouthpiece, a highly effective solution for snoring that can help improve your sleep quality. For usage instructions, refer to our guide on snoring mouthpieces.