Let’s continue with our tips. So what can you do if you wake up and cannot get back to sleep? Keep reading our best 10 tips to get you back to sleep.
You have a big day at work tomorrow and you wake up in the middle of the night. You start worrying about the fact that you need your sleep ready for your big day. Don’t let it stress you.
Try our best 10 tips:
- Don’t keep checking the clock – this only adds to your stress.
- Try visualization rather than counting sheep – Science has shown that counting sheep doesn’t work. Try visualizing your favorite place, for example, a deserted beach.
- Try some deep breathing – breathe slowly and from the diaphragm. This mimics the way you breathe during sleep.
- Progressive muscle relaxation – relax your muscles throughout your body starting from your toes and working up.
- Keep the lights low – light instantly raises your alertness level which will wake you up rather than help you get back to sleep.
- Read for a bit – reading can help relax you and take your mind off your stresses. Don’t start surfing the Internet or playing with your phone. Science has shown that electromagnetic radiation is emitted from these devices, which both interferes with the body’s ability to repair itself and impacts the brain’s stress system. This means you stay alert and it is even harder for you to get back off to sleep.
- Get up and go to another room – if you can’t get back to sleep within a reasonable timeframe, say 20 minutes or so, get up and go to another room. Keep the lights low and try listening to some relaxing music. When you feel sleepy again, go back to bed.
- Get up and make yourself a warm milk drink – warm milk contains sleep-inducing amino-acid L-tryptophan which helps build up the sleep hormone melatonin.
- Keep a sleep diary – if you find that you wake up in the middle of the night regularly, you might consider starting a sleep diary where you record your sleep patterns, for example, how often you wake up in the night and what disturbed your sleep. Remember also to include your habits during the day, for example, how many cups of coffee you drank or how much alcohol you consumed.
- Talk to your doctor – when you believe you really have a problem, take your sleep diary along with you to your doctor, he/she will help you to plan a strategy which may or may not include medication to help you get a good night’s rest.