Tossing and turning in bed, trying to fall back asleep after waking up in the middle of the night, can be incredibly frustrating.
It disrupts our sleep patterns and leaves us feeling groggy and exhausted the next day. However, there are effective strategies you can employ to help you rest and reset, allowing you to slip back into dreamland effortlessly.
Whether you suffer from occasional awakenings or chronic insomnia, these strategies will provide you with the tools you need to reclaim a restful night’s sleep.
With these strategies at your disposal, you’ll be able to banish those sleepless nights and wake up refreshed and rejuvenated.
Here are some tips for falling back asleep after waking up in the middle of the night:
Relax
Try progressive muscle relaxation, which involves tensing and relaxing each muscle group in your body. You can also try deep breathing, such as the 4-7-8 method, which involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds.
Avoid electronics
Avoid using your phone, computer, or tablet in bed or within an hour of bedtime.
Create a calm environment
Make sure your bedroom is dark and cool, and free of anything that might cause stress.
Do something calming
If you can’t fall back asleep within 15–20 minutes, try reading, listening to relaxing music, or doing a puzzle in another room.
Avoid the clock
Staring at the clock can cause anxiety, so try to avoid doing so.
Practice good sleep habits
Try to go to bed and wake up at the same time each day, eat a healthy diet, and exercise regularly.
Reduce stress
Try to capture anything you need to do tomorrow before going to bed, and reflect on what went well that day. You can also try keeping a pad and low light next to your bed to write down any worries or thoughts.
With these strategies at your disposal, you’ll be able to conquer those sleepless nights and wake up ready to take on the day with renewed energy. Don’t let sleepless nights rob you of the rest you deserve.
About the Author
Isaac Mbugua is a Senior Journalist and Digital News Writer at Diaspora Messenger News Media
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