If you’re struggling to sleep in the middle of the night, here are some strategies that might help you get back to sleep:
- Stay Calm: Avoid watching the clock as it can increase stress and make it harder to fall back asleep. Remember that it’s normal to wake up during the night.
- Relaxation Techniques: Try deep breathing, progressive muscle relaxation, or meditation to help your body relax. Visualization techniques, such as imagining a peaceful place, can also be effective.
- Limit Exposure to Screens: The blue light from screens can interfere with your ability to fall asleep. If you need to do something, try reading a book or listening to calming music instead.
- Make Yourself Comfortable: Ensure your sleeping environment is conducive to sleep—this means cool, quiet, and dark. Adjust your bedding or sleepwear if you’re too hot or too cold.
- Avoid Stimulants: Don’t consume caffeine or nicotine close to bedtime as they can keep you awake. Also, avoid eating heavy meals or exercising vigorously before bed.
- Get Out of Bed: If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing in low light. This could be reading, doing a puzzle, or another quiet activity. Avoid anything stimulating or stress-inducing.
- Write Down Your Thoughts: If you’re kept awake by worries or a busy mind, try writing down your thoughts or making a to-do list for the next day. This can help clear your mind.
- Mindful Movement: Gentle, restorative yoga or simple stretching can help relax your body and mind, making it easier to fall asleep.
- Consider the Timing: If you find yourself waking up at the same time regularly, consider if your body’s internal clock is adjusted to a different schedule. Gradually adjusting your bedtime or wake time can help.
- Consult a Professional: If insomnia persists and significantly impacts your daily life, consider speaking to a healthcare professional. They can provide personalized advice, and if necessary, explore underlying causes or discuss other treatment options.
Valerie Wolfe, PhD 