Waking up in the middle of the night can be downright frustrating. There’s nothing worse than watching the time tick by, thinking about how much sleep you’re losing when you have to get up for work in just a few short hours.
A proper 8 to 9-hour sleep is essential for stress relief, a healthy immune system, and proper physical health. While it’s natural to wake up, toss over and fall back to sleep, the real problem is when you’re not able to get back to sleep for hours. If you’re familiar with the mid-night wakes, it’s time to make some changes.
Luckily, there are steps you can take to help you get back to sleep when wakefulness hits.
Check out 5 awesome tips below!
1. Keep the room dark when you wake up
Whatever you do, don’t turn on your light in the middle of the night. Bright light makes your body feel awake because it supresses your melatonin production, making it harder for you fall back to sleep. Keep the room as dark as you can so your mind and body aren’t tricked into thinking it’s time to wake up.
2. Don’t turn on the TV or computer
Not only is it a bad idea to turn on the TV or computer when you wake up in the middle of the night, you should also be turning off your screens at least an hour before you go to bed. TV, computers, and phones provide very stimulating content that make it tough to fall asleep, and the bright light emitted by these devices doesn’t help, either. Try keeping your devices in a different room so you’re not tempted to turn them before bed or if you wake up in the middle of the night.
3. Don’t eat unless you’re truly hungry
If you woke up feeling hungry, try drinking a glass of water to see if it helps. If you’re still hungry, eat something small and healthy, but try your best not to eat anything at all. Mid-night snacking is harmful to your overall diet, especially if you’re eating due to boredom. Fill up on a nutritious dinner and eat lots of protein and carbohydrates throughout the day to kick this habit.
4. Keep a pen and paper next to your bed.
It’s amazing what writing can do for shut eye. When we can’t get back to sleep, many times it’s because we have so many things rushing through our minds. Whatever you’re thinking about, write it down! Make a to-do list for the next day, jot down a grocery list, or write any ideas stirring in your head.
5. Do a simple isolation and relaxation exercise
Laying in your bed counting sheep isn’t always the best way to fall back to sleep. If you find yourself twiddling your thumbs in bed, get up and do a relaxation exercise. Not only will this help your mind and body relax, it will also help take your mind off your sleeplessness.
Do you find yourself waking up in the middle of the night? What tips have helped you get back to sleep?