If you wake up in the middle of the night and have trouble falling asleep again, you are certainly not alone. So you can fall asleep again.
For many, waking up in the middle of the night is not an unusual event. While some people can easily fall asleep, others regularly suffer from nocturnal wakefulness.
In fact, we wake up every night. Some of us are only better able to wake up and toss around a bit to find a more comfortable position and fall asleep again. The rest of us are often far too alert for that.
The reasons for a sudden awakening in the middle of the night vary and include nuisance such as a snoring partner, a loud noise, a restless pet, or even something else severe, such as sleep disorder (SMI) or sleep apnea.
If you often do not get enough restful sleep lately and the problem persists for more than three weeks, talk to your doctor. Various diseases can cause such symptoms and may require appropriate treatment.
However, if it's not a sudden change and there are no health issues, consider these tips to help you fall asleep faster.
Those unfamiliar with meditation and yoga tend to underestimate the power of deep, controlled breathing. It increases your blood oxygen content and helps to calm your body. Practicing deep conscious breathing is a great way to slow down your heartbeat when you feel stressed or nervous, and can even help you have more control over your emotions.
If you wake up with a startled sound or a dream, this is the perfect time to calm down while breathing deeply. If you are in such a situation, inhale slowly and deeply through your nose while counting to three, and slowly exhale through your mouth while counting to three. Counting prevents you from taking a deep breath and concentrates your mind on the action rather than what has just happened. If you want to go one step further, breathe in so deeply that you feel like your stomach is expanding. This ensures that you fill your lungs.
Visualize and relax
A National Sleep Foundation-sponsored recommendation to fall asleep in the middle of the night is relaxation through guided imagery. This technique is to focus on mental images of a place or memory that makes you feel contented and calm ̵
Another trick is to keep your mind busy with uninteresting activities, such as: B. counting with a turn. Instead of just counting until you fall asleep, try to visualize each number in a different color and in three dimensions. This thought process slows down your breathing, and the images move your brain just enough to fall asleep.
Tension and relaxation
If visualization is not easy because your body feels uncomfortable, try to relax the breathing to a certain level of physical tension. Tighten each muscle group from head to toe for five seconds each and release. This brings body awareness and helps you feel more controlled and relaxed overall. So you can focus on visualizing your favorite moment and falling asleep.
If you have problems with the bracing and sharing method, you will find many guided meditations on YouTube, Spotify and similar websites. You can listen during the day to get a sense of how the process works so you can replicate it in bed at night. Here is an example of a Spotify guided tour playlist with several examples of this type of relaxation meditation.
Keep the electronics away
It can be very tempting to access your phone right after you open your eyes – trust us, we know – but if you can access your phone directly when you can not fall asleep, you can not do it faster.
] The light blue light emitted from electronic devices such as your phone, laptop, or e-reader stimulates your brain, making it believe it's daytime, and keeping you awake. The things you find on your phone – notifications, business emails, pings on social networks – are also stimulating. You should resist the urge to "scroll" on your phone "just for a minute", or at least use the night mode on your phone, so that the light is muted and red-shifted to save your eyes and body. The less you focus on something, the easier it will be for your mind to turn off and close your eyes.
If you find that your phone is causing night anxiety, or if you're just struggling not to play around with it at bedtime, or waking up in the middle of the night, it may be worth using an old phone buy alarm clock and let your phone charge outside your bedroom.
Do not talk about time
Talk about your phone while you might be playing around with it and most likely pick it up to check the time. We were all there: You wake up in the middle of the night, find out that it's 2am, and you suddenly take the bill to find out how many more hours of sleep you have until your alarm goes off. You're stressing and starting to look at the clock every two minutes, just to keep your worries up, keeping you awake even longer. At some point it is 4 o'clock in the morning, you are still wide awake and you only have two hours of sleep left: panic arises.
Such a situation can be easily avoided by checking the time. The more you think about it, the more concerned you will be. Instead, keep the watch away or do not grab it and temporarily forget about time. Easier said than done, but follow this guide with some visualizations, and you're halfway to the dreamland.
Is it hard for you not to look at the clock? Put your alarm clock on the other side of the room or even in the bathroom. Then tell yourself, if the alarm does not ring, that you can sleep, and when he rings, you have a good reason to jump out of bed and continue with the day.
Get up and move
If your mind does not seem to slow down after 20 minutes of failed relaxation, get up and leave the bedroom. If you have never heard this advice before, it may not sound intuitive, but listen to us. Sleep experts will tell you: Do not stay in bed when you can not sleep. The more time you spend in bed without sleeping, the more time you spend connecting your bed to things other than sleep. You do not want your brain to be in bed in the middle of the night when you are restless or anxious. you want your bed to be associated with restful sleep.
If you wake up and your alertness is not affected by deep breathing, visualization or other tricks, get out of bed. Sit on the couch and do a boring activity to induce sleep. Knitting, reading a book or puzzling in low light distracts you from your insomnia, and then leads you straight back to bed to fall asleep for the rest of the night. Avoid doing things that are part of your morning routine, such as eating, as this may make it difficult to fall asleep.
Adjust the room temperature.
The awakening of night sweats is not pleasant An additional element of warmth can make it even more difficult to fall asleep again. In this case, make sure that the thermostat is set to 60-65 degrees Fahrenheit and remove as many layers as you want to allow your body to self-regulate overnight.
Allow to cool down The sleep environment prevents the disturbance of your deep sleep and REM sleep, two restful sleep phases that play a crucial role in memory processing and cognitive function. In the future, try to keep the room as cool as possible when you go to sleep.
Keep a sleep journal.
When awakenings occur frequently in the middle of the night, a sleep journal can help you calm down your thoughts and feelings, so you can think and analyze in the morning and possibly identify specific patterns. By writing yourself, you can even fall asleep again. However, if the problem persists, you can consult your doctor and use your journal as proof of inconsistent sleep habits to determine a suitable strategy for managing your insomnia.
It is often not an easy task to fall asleep in the middle of the night. It requires mental and physical relaxation and minimal environmental stimulation. Follow the tricks we shared and keep dreaming.