It’s typical to wake up in the middle of the night, as up to 20 times every hour, most of us have mini-awakenings without even realizing it. The majority of people experience two to three observable wake-ups per night. However, what happens when we wake up and just can’t get back to sleep again?
It’s crucial to deal with the underlying cause of your nighttime awakenings if you frequently wake up in the middle of the night and are unable to fall back asleep. People often wake up during the night for a variety of reasons, including sleep disorders like restless legs syndrome, alcohol consumption, and some medications. It might be challenging to get asleep and stay asleep if you suffer from insomnia.
A key tip to falling back to sleep once woken up is “Do not panic.” Sometimes, worrying about sleep makes it more difficult to fall asleep again. Try to unwind, refrain from looking at the time, and save the electronics that emit blue light for the morning. After 20 minutes of trying to fall asleep, get up and do something soothing in another room till you can.
Relaxation techniques to fall asleep
When sleep eludes us, we frequently turn on the light and watch TV, look at the clock, or toss and turn for hours. However, there are much more effective ways to deal with this situation and support ourselves in falling asleep again. Some people employ relaxation methods to help them sleep more quickly. These methods consist of:
#1 Progressive muscle relaxation
Through a two-step method, Progressive Muscle Relaxation teaches you how to relax your muscles. You start by deliberately tensing certain muscle groups in your body, like your neck and shoulders. You then let go of the tension and pay attention to how your muscles feel as they loosen up.
You’ll be able to relax when you’re feeling worried thanks to this practice, which also helps you reduce overall tension and stress levels. Additionally, it can enhance your sleep and lessen physical issues like headaches and stomachaches.
#2 Body scan meditation
One of the best methods to start a mindfulness meditation practice is with a body scan. The goal is to tune into your body, re-establish a physical connection with yourself, and pay attention to any sensations you have without passing judgment.
Although many people find the body scan to be calming, this is not the main objective. The intention is to train the mind to become more tolerant by encouraging greater awareness of and openness to sensory input. The body scan will improve your ability to concentrate and be completely present in your life over time and with practice.
#3 Deep breathing
You can focus on your slow, deep breathing while using breath concentration, which also helps you to let go of distracting thoughts and feelings. If you frequently hold in your stomach, it’s extremely beneficial.
- First steps: Locate a cozy spot to lie down. Take a regular breath first. Next, try taking a deep breath: Allow your lower abdomen and upper chest to rise as you inhale softly through your nose. Allow your belly to fully expand. Currently, slowly exhale through your mouth (or your nose, if that feels more natural).
- Breath focus in practice: After completing the aforementioned stages, you can begin regularly practicing controlled breathing. Combine deep breathing with relaxing imagery and a focus word or phrase as you sit comfortably with your eyes closed.
#4 Guided imagery
A sort of focused relaxation or meditation is guided visualization. In order to relax your mind, you might practice focused relaxation by focusing on a particular thing, sound, or sensation. When using guided imagery, you consciously picture a serene scene or location. By relaxing and being mindful, a tranquil condition is to be encouraged. The theory goes that when you think something, your body responds.
For instance, your body and mind ten up when you consider a difficult circumstance. You may feel nervous and off-balance, and your heart rate and blood pressure may rise. Your mind and body, however, tend to relax if you think about happy possibilities. Your muscles may eventually feel less tense and tight, while your thoughts may gradually become more relaxed and at rest.
#5 Don’t watch the clock
Turn your alarm clock so it faces the wall and resist the urge to look at your smartphone to see the time. The tension and anxiety that comes from keeping track of how much sleep you’ve missed since waking up in the middle of the night can prevent you from falling back asleep.
You may feel more alert if you are exposed to blue and green lights from your clock, phone, tablet, or computer.
#6 Follow your normal schedule tomorrow
Researchers have advised against sleeping in, taking a nap, and going to bed early the following night. Instead, wake up at your regular time and retire to bed at your regular hour.
Even while you might feel a little more weary than usual during the day, by making your body more eager to sleep, you’re setting yourself up for a better night and restful sleep the following night.
