Frequently waking up at night and having trouble going back to sleep? Then, this post may be just what you need to get that much-needed shuteye back.
Waking up in the middle of the night is one of the things that we dread. One minute you’re dreaming and then next you know you’re greeted by views of your ceiling at 3 AM. You toss and turn, seeking to find that right position, the sweet spot that may put you on the road to peaceful slumber. But even as you wait patiently, sleep eludes you, and the reality of being awake in the wee hours of the night dawns on you.
At this point, you wonder… “How can I sleep better?”
We’ve all been there. Nocturnal awakenings are normal and they can happen to anyone. Interview results from over 22,740 people showed that almost 32% of the participants experienced waking up about three nights a week.
So, if you find yourself wide awake in the wee hours of the night, here are five tips to help you fall back to sleep.
Get up and get moving.
If after 20 minutes of trying to go back to sleep and you’re still unsuccessful, get out of bed. Try to find something peaceful to do, like reading a book you’ve already read before or listening to soothing music. Then when you start to feel sleepy again, head right back to bed.
Resist the urge to look at the clock.
Checking the time as you unsuccessfully try to get back to sleep can just result in frustration and added stress. So, don’t check the time and just focus on the sleeping techniques you’re doing.
Keep light exposure to a minimum.
As much as possible, keep your lights dimmed. Bright lights can make you feel alert and can just further delay sleepiness. So, if you need to grab some water or go to the bathroom, use dim lighting instead. And oh, steer clear of backlit screens like computers and cellphones because blue light suppresses the production of the sleep hormone called melatonin.
Track your sleep patterns.
To monitor your sleep habits, it’s better to start a sleep diary. Log how many times during the night you woke up, what disturbed you, how was your sleep quality, and even how many cups of coffee or alcohol you had during the day. This can be especially helpful when you go see your doctor, so they can have a good idea of your sleep patterns.
Keep in mind that this is supposed to be done first thing in the morning and not during midnight. Depending on your preference, you can use a regular notebook to record your observations or go for a digital tool like Tally to efficiently track your midnight activities and even get reminders in the morning to put in your entries.
Try deep-breathing techniques.
Deep-breathing techniques can calm your mind and body. Because relaxation helps slow your heart rate, it essentially induces a calm feeling that can help you sleep easier. This is especially helpful if stress is keeping you up.
One technique you can do is box breathing. Here’s how you can do it:
- Put one hand on your abdomen, just below the ribs. Then, your other hand on your chest.
- Inhale through your nose while counting to four. As you do this, your belly should inflate like a balloon and your chest remains unmoving.
- Then, count to four while holding your breath.
- Purse your lips in a whistling position and then exhale slowly while counting to four.
- Finally, pause for four seconds and repeat as many times until you feel relaxed.
When all else fails, seek help.
Your nocturnal awakenings could be caused by several reasons, and one of them is sleep disorders. So, before anything else, it’s best to consult a doctor to find out the cause of your sleep troubles. By seeing an expert, you can have guided recommendations on the best treatment or medication that you might need.
