1. Turn Down the Bright Lights and Loud Noises
If you’re having trouble falling asleep, see if there’s anything in your bedroom that may be keeping you awake. Electronics with LED screens and light coming through your window can keep you awake longer than usual.
If you cannot sleep because of outside noises, try shutting your window or using earplugs to block them out. Alternatively, you can turn on a fan and listen to white noise to drown out the disturbance.
2. Stop Staring at the Clock
If possible, avoid staring at the clock. This will make you feel anxious about the time you have to go to sleep, which will keep you awake longer than usual. Instead, focus on a calming activity like reading or listening to music (preferably something that’s relaxing). If you are staring at the clock again, try closing your eyes and taking deep breaths until you feel relaxed again.
3. Do Not Check Your Phone
Electronic devices can disrupt or stimulate your brain, making it harder to fall asleep. These emit blue light, which can interfere with your body’s melatonin production.
4. Try to Count and Breathe
Try performing a breathing exercise when it is hard to go back to sleep. You can adapt the 4-7-8 breathing technique, which involves inhaling for 4 seconds through your nose, holding for 7 seconds, and exhaling in your mouth for 8 seconds. This method may calm your mind, helping you relax so you can fall asleep faster.
How to Avoid Waking up in the Middle of the Night
Waking up during the night is something that happens to everyone once in a while. But if it’s happening more often than not, you might have some habits that are preventing you from getting a good night’s rest.
Here are some ways you can do to avoid waking up in the middle of the night:
- Avoid drinking too much water before bed.
- Avoid eating too close to bedtime
- Avoid drinking alcohol before bed (it can keep you awake).
- Avoid taking a nap during the day unless it’s necessary for health reasons.
- Avoid watching television in bed
- Avoid going to bed hungry (or too full)
- Overusing your electronics at night
We hope that you learned something from this article. Many things can keep you up at night, and it’s important to know what they are so that you can take steps to avoid them. If you have trouble sleeping, try these tips and see if they help.
If you still have trouble sleeping, it may be time to visit your sleep doctor for advice. See Sleep Better Live Better to help you get a diagnosis and treatment plan for your sleep problems. Contact us today!