Waking up in the middle of the night is normal. Most of us experience mini-awakenings without even noticing them—up to 20 times per hour. When it comes to observable wake-ups, most people have about two or three per night. But most people have difficulty getting back to sleep—a frustrating, sleep-robbing problem that experts call “sleep maintenance insomnia.” While we tend to stare at the clock, toss and turn for hours, or flip on the light and watch TV when sleep eludes us, there are much better ways to cope and help ourselves get back to sleep.
Here are few tips to get back to sleep :
- Keep lights dim – Bright lighting will wake you up even more which is the last thing you need.
- Do relaxation exercises – Meditate, or do deep breathing exercises, you can also try listening to white noise.
- Engage in a relaxing activity in another room. If you’ve been awake for more than 15 minutes, leave your bed and do something relaxing like listening to music or solving a jigsaw puzzle.
- Reverse Psychology – Tell yourself you’re going to stay awake for as long as possible.
- Write down your worries on paper – Sometimes this helps uncluttered your mind to help you sleep.
- Go through a long ritual in your head – Play golf, cook for a banquet, or simply replay your entire day from morning to night.
- Practice good sleep hygiene – Don’t watch TV or use the computer before bed, have relaxing night time ritual and avoid caffeine or heavy metals.
Still waking up in the middle of the night regularly? See a doctor or a sleep specialist to check for health issues that may be affecting your sleep.
I love your article but I have a really messed up sleep pattern! I have never been able to sleep more than a couple of hours here and there unless they medicate me with very high doses of sleeping pills and even then I might get 4 hours of sleep! I don’t take their crap anymore but I do ok with the pattern the way it is! Over the years I got accustomed to it but anyway I did love the article! Keep up the good work!
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Hi Tobias, would you consider meditation? In some cases, stress can simply worsen existing sleep issues. Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.
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I’m bipolar! Your mind has to stop to meditate mine never stops for a moment it races 24 7 even when i do get some sleep its not like normal sleep mostly just like passing out from exhaustion lol! It’s ok I’ve tried it all I finally just gave up and im ok with it! My Father will take care of me!
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Amen.
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I am a good sleeper, but sometimes have no choice but to wake up in the middle of the night. I sleep with our dog- she does wake me up
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You may find these tricks helpful then 🙂
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Never thought of reverse psychology. Gonna have to try it.
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It’s a trick that might end your insomnia once and for all. It turns out the secret to a getting a solid stretch of shut-eye may lie in reverse psychology. It’s called Paradoxical Intention, and all you need to do to fall asleep is try as hard as you can to stay awake.
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I find it most difficult trying to get to sleep in the first place. I think I try to challenge myself to see how long I can stay awake and I don’t know why my brain does this. I feel like I’m missing out if I’m asleep..
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Try concentrating on your breath, it won’t come naturally but keep trying.
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Can be tried to get rid of insomnia
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Try it Ananta, and do tell if the worked for you. Thank you for stopping by.
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back
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