How can I stop randomly waking up in the middle of the night and what are there ways to easily fall asleep again?
Last Updated: 10/20/2020 at 6:40pm
Christie Belle, Master of Arts in Marriage and Family Therapy
I am a U.S. Air Force veteran and a ex-Army spouse. I am a divorced mother of two teenage boys, my youngest son has a diagnosis of autism, which I am very passionate about.
Top Rated Answers
Exercise right before you go to sleep and drink half a cup of water before bed. http://sleepyti.me/ this is also a nifty site. If you wake up don't try to go back to sleep, try to wake up. Works for me.
Waking up in the middle of the night can be due to different things. Alcohol, medications, caffeine and needing to use the bathroom can all interrupt sleep. Cutting out alcohol and caffeine, or not using them hours before going to sleep can help. Taking to a doctor about medications can also be beneficial, sometimes it's just a matter of shifting when they are taken. Reducing the amount of fluid before bed can help if getting up to use the bathroom is an issue. To get back to sleep, relaxation techniques may help. There's quite a few out there!
What you can do is be sure that your room is at the right temperature at night. Your body being too cold/too hot is the main reason for waking up in the middle of the night. Another cause of waking up at night is Sleep Apnea, if you have any symptoms of Sleep Apnea, consult a specialist. Try some relaxation and breathing exercises to fall asleep faster after waking up.
I generally read a book, or listen to deep relaxation meditations on youtube. It is important however to rule out any medical reasons for waking up in the middle of the night. Other than that, I know that some people who've retired make the most of it by redoing their schedule. Using it as a time to get inspired and write, or paint, or read. And then taking a nap during the day. I would really recommend the deep relaxation videos though. They put me to sleep within 15 minutes.
Try meditating before you sleep. Relaxing your body helps get into a perfect sleep. Feel a support come down of you. Try this, it might help. Much love.
One thing that was recommended to me was to NOT look at my clock every time I wake up. Looking at your clock causes you to worry about how much time you've slept or how little time there is left to sleep. You can place something in front of your beside clock to cover the face or start programming yourself to not pick up your cell phone.
get out of bed and read a book and or drink some tea for a few minutes then try to ho back to sleep
Set a time where you go to bed and a time when you wake up to help you body get in a sleeping rhythm. Turning off electronics an hour before going to bed has been proven to aid in healthy sleep. When I have had hard times falling asleep I will either listen to classical music or count down from 100, but there are many other ways besides those.
Sometimes when I feel really anxious, my body takes it upon itself to wake me up, just to have a kind of mental discussion about it. But that's okay, it's kind of like your body wants you to know that you might have a problem. What I usually tend to do is either track the exact time I wake up, and also how long it takes for me to fall asleep, Then, if it happens again, I try finding a good sleep playlist, or overthinking meditating session online to help me calm down and slip off to sleep. If that doesn't help, try rubbing your feet together, and I know it sounds stupid, but counting sheep. Or even daydreaming...
I make sure to get outside for a daily walk...and if that doesn't work, counting backwards from 100 does!
I have tried melatonin supplements when I needed them and they worked wonders, for me. Always ask your doctor before trying anything like this to see if it suits you.
Before you go to sleep, make sure you have secured a cool, dark place to rest. Try to turn off all electronics well before bed time. Drink some warm decaf tea-but only if you don’t wake up more when you do! If you wake up in the middle of the night, don’t turn on the tv or try to distract yourself with your phone-it will only keep you up longer. You can also try meditating and deep breathing. Focus on counting your breaths-inhale to the count of 4 seconds, hold for 4 seconds, exhale 6 seconds, hold 4 at the bottom and then inhale for 4 again! Doing this several rounds may help to relax your breathing pattern and help you fall back to sleep
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