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.