Millions of people have problems with sleep. While some conditions are worse than others, if you’re waking up in the middle of the night, it’s nothing to ignore.
Learning how to fall back asleep is essential, so you can get the rest you need each night. We are going to help you learn how to fall asleep again after you’ve woke up at night.
Continue reading this article as we go over tips to get back to sleep after waking up during the night.
Back Away from the Phone
It’s tempting to bring our phones to bed with us. We are basically attached to our smartphones 24/7, but when we have our phone by our bedside, it’s not good for our sleep.
Even if we set our phones to do not disturb and turn off notifications, there could be something that gets through and causes our phone to light up. Once we see that our phone lit up, now we’re curious and have to see what it is.
Even if it is hours after you went to sleep, you have the urge to reach for the phone and see what’s going on.
Put your phone across the room, so it doesn’t bother you, and you aren’t tempted to check notifications.
Make Your Room a Sleep Sanctuary
It’s not uncommon to wake a little during the night, but if you’re sleeping well, you’ll fall back to sleep quickly.
If you haven’t made your bedroom sleep-friendly, it is likely that you’re going to stay awake when you wake up.
If there is too much light or if you see your phone or if you brought paperwork into the bedroom, it’s likely that your brain is going to see it and want to finish what you started.
Another important part of your bedroom is your bed. You need to have linens that are comfortable and a mattress that supports you and how you sleep.
If you need to buy a new mattress, you can view guide that will help you make sure you get the right one for your needs.
Don’t Drink After Dinner
If you’re drinking after dinner to help you get to sleep, you might be working against your efforts to stop midnight waking and stay asleep.
Alcohol is a depressant and makes you go to sleep or even pass out, but that doesn’t mean it’s going to help you sleep all night.
Alcohol can mess with important parts of your sleep that make your body and mind healthier.
Instead of drinking alcohol before you go to bed, try something that is soothing and allows you to go to sleep naturally. Try drinking water or warm tea before you go to bed and allow your body to do the work of putting you to sleep.
Say No to Smoking
We already know that we shouldn’t be smoking. Smoking is dangerous to our health and the health of those around us, but if you need another reason not to smoke, keep reading.
Smoking can mess with your natural circadian rhythm, and this makes all the difference when it comes to the ability to sleep through the night.
When you’re a smoker, you’re likely to have problems with sleep apnea, going into a deep sleep, and you’ll notice that you wake up a lot during the night.
If you do quit smoking, you might notice that things are getting worse. Quitting smoking can cause you to stay up during the night for a while, but once you’re no longer addicted, you’ll be able to get a better night’s rest.
Remember when you were a kid, and your parents told you to count sheep? This was so you would bore yourself back to sleep.
If you don’t want to count sheep, you don’t have to do that, but instead, try thinking about something you have no interest in. Maybe think about a movie that was dull and boring or a TV series you had to cut off because you just couldn’t get into it.
The more boring you are, the more likely it is that you’re going to fall back to sleep quickly.
Try twiddling your thumbs or wiggling your toes while you’re trying to fall back to sleep. Combined with some boring thoughts, this can be very soothing and help you fall back to sleep.
Meditate & Relax
Our minds are running a million miles a minute, and it’s easy to get tense and worried. If you can feel your muscles are tense, and it’s difficult for you to breathe, your mind is likely to keep you away.
Meditation is a way to clear your mind and start to experience peace. If you aren’t sure how to meditate on your own, you might get a guided meditation app and allow it to play until you fall asleep.
Don’t forget to keep your phone on the other side of the room though, so it won’t bother you.
Relaxing your muscles is another helpful way to fall back asleep. Pay attention to each of your muscle groups from your toes up to your head and allow them to relax progressively.
How to Fall Back Asleep Like a Pro
Now you know how to fall back asleep, and you’ll be able to get the rest you need.
Do you want to learn more about sleep or to get your body to do the things you need it to? Our site is full of articles that can help you with your body, health, and other topics, so keep reading our blog to learn more.