10 Tips to Fall Back Asleep After Waking Up at Night?
Waking up at night and finding it hard to fall back asleep can be frustrating. This interruption in your beauty sleep sometimes disrupts the next day’s schedule and makes you feel groggy and sluggish, which decreases productivity. How can you get back to sleep? Here are 10 tips to help.
Relaxation techniques such as progressive muscle relaxation may help some people ease back to sleep after they wake up during the night. Breathing slowly and deeply helps relax your muscles, making it easier to fall back asleep. Try this technique: Inhale for five counts through your nose, hold that breath for five counts [or about 5 seconds], exhale slowly through your mouth around 8 counts [about 8 seconds], and then relax your muscles.
2) Keep your mind active:
Stressing about not being able to sleep often makes it harder to fall back asleep, so keep your mind occupied with other thoughts or activities that are relaxing. Try reading or listening to music instead of laying in the dark worrying about how much sleep you’re not getting.
If stress is keeping you up at night, make sure you incorporate some relaxation techniques into your bedtime routine. 3) Go for a short walk: Some people find that going outside for a quick walk around the block after dinner helps them fall back asleep more quickly when they return to bed later on. The change of scenery may also help distract your brain from thinking about all the things you have to do tomorrow.
4) Avoid caffeine at night:
If you’re having trouble sleeping, it might be a good idea to avoid drinking any caffeinated beverages after lunchtime. Caffeine can stay in your system for up to six hours, so avoiding it at least eight hours before going to sleep can help improve the quality of your slumber.
5) Avoid alcohol too:
While a small amount of alcohol may make you feel tired and relaxed, consuming too much has a stimulating effect on your body. Instead of helping you relax into sleep faster, that relaxing glass of wine or beer will likely delay the onset of sleep by several hours as your body metabolizes the alcohol. The more time that passes after drinking, the less alcohol will be in your system.
6) No screens before bed:
You may fall asleep easily with the TV on or a tablet by your side but those 15 minutes spent scrolling through Instagram right before sleep can make it difficult to go back to sleep when you wake up at night. The blue light emitted from digital devices mimics daylight and tells your brain that it’s time to wake up, making it harder for you to fall back asleep later on. If you need a break from your phone before going to sleep, try these apps that help reduce screen time.
7) Get comfortable:
To fall back asleep more quickly after waking up during the night, you need to get comfortable again as quickly as possible. If your mattress isn’t comfortable or you’re sleeping on an uncomfortable pillow, it can make falling back asleep after waking up for a few minutes very difficult. Even small changes in your sleep environment like the temperature, lighting, or noise level can affect how quickly you fall back asleep at night if you wake up.
8) Use lavender:
A study found that individuals who used lavender essential oil experienced better quality of deep sleep and felt more refreshed when they woke up than those who did not use lavender oil while falling asleep. Lavender is known to help people relax so this tip may be helpful for some people who have trouble falling back to sleep after waking up during the night. Put a few drops of lavender oil in your hands before you go to sleep at night and breathe in throughout the night if you wake up.
9) Stay cool:
Drinking a glass of water before bed might help prevent you from waking up during the night, but having too warm of an environment can interfere with your sleep as well. A cooler bedroom (between 60-67 degrees) can make it easier for you to fall back asleep after waking up because it’s easier to get comfortable again when you’re not sweaty or overheated.
Studies show that meditation and relaxation techniques like yoga and progressive muscle relaxation may improve sleep quality and decrease the time it takes for individuals to fall back asleep after awakening during the night. If stress is keeping you awake at night, practicing meditation or deep breathing may help you fall back asleep more easily.