How do I get a better night's sleep, instead of waking up constantly in the middle of the night?
Last Updated: 11/12/2018 at 8:16am
Anna Pavia, psicologa psicoterapeuta psychotherapist psychologist counselor
Licensed Professional Counselor
I feel my work as my personal mission and I love it. My work with clients is nonjudgmental, supportive. I am a very good listener. I use several approaches. Amo il mio lavoro.
Top Rated Answers
Get plenty of exercise. Tiring out your body will help you sleep at night. Also, make sure not to drink any caffeine for at least 5 hours before you go to sleep. Keep in mind, most black and green teas have some caffeine in them as well. Chamomile on the other hand, will help you fall and stay asleep. It's also important to keep a schedule. If you go to sleep and wake up at the same time, it helps your body know when it should sleep, and when it should try to stay awake.
Meditation is a useful tool. Even 5 minutes of breathing exercises before sleep can do wonders. You can also get meditation apps that can also help
Not enough exercise, too much caffine, eating too late and many other factors could contribute to waking through the night. Try to stretch and cool your mind and body down, or eat a lighter or earlier meal before bed. And if possible try and allow yourself an hours worth of quiet time so you can properly get into a rest mode.
drink lots of water, plan out your day ahead and make sure you know what you want to get out of it! Whether it's successfully remembering to buy apples or it's completing a 10km run, it must be planned and executed for a peaceful mind! Additionally, have the room temperature correct! this may sound silly but makes a huge difference!
Different things work for different people so it's always good to try out different things to see what works for best for you! But for me even taking a quick walk and taking a hot shower definitely helps me sleep.
I suffer from this too, and have read man articles saying 'dont have distractors such as phones, books, or anything to interact with, near your bed' this may work for you. Also, others have said 'dont eat a heavy meal prior to sleep' I'd assume as digestion is an active process inhibiting your body from reaching a state of rest. Another method to try is experimenting with the amount of noise, light, and the room temperature, as these factors weigh greatly on your body's ability to have a good night's sleep.
Sleep issue can be because of many reasons..Like moving into a new place or apartment, jetlaging , or an overnight journey. If you are having problem sleeping trying doing these 1. Make sure there is sufficient darkness in room 2. there should be less noise 3. Try doing some relaxation exercises like yoga or meditation they help 4. If any of these don't work consider seeing a doctor.
I find the things that keep me up and/or wake me up are my cell phone / tv / overthinking -best thing to do is keep your phone away from the bed, don't make tv the last thing you do before bed and practice a relaxation activity before you decide it's sleep time, a herbal tea is soothing and allows you to take time out for yourself to relax better - a relaxed mind is less Disterbed during sleep than an over active mind
Make sure to set a sleep schedule for yourself, and stick to it. Try to keep naps out of your schedule. Staying healthy also helps. Exercise regularly during the day, eat healthy, and drink plenty of water. Try and limit food and water intake to about three hours before bed. Your room should only be used for rest. Keeping a tv or computer in your room can keep your mind from understanding that it is time to sleep. Do something relaxing before bed. Take a warm shower, meditate, or listen to soft music. Face your clock away from you. Watching the clock can be very stressful and can ruin your chances of restful sleep. Overall, just find ways to make your time for sleep as peaceful and comforting as possible.
“To meditate with mindful breathing is to bring body and mind back to the present moment so that you do not miss your appointment with life.”
There are many different ways this can be done, and it's important you see which ways are best for you. Here are a few ways: try to exercise every morning or afternoon (not at night), try not to eat a heavy meal before bedtime, drink warm milk before bed, take over the counter melatonin to aid your sleep, meditate and relax before bedtime, try to avoid being on your phone, laptop, TV, etc. 1 hour prior to your bedtime, and make sure your room is a comfortable temperature for you. If these don't work, I would advise going to your doctor to see if you have sleep apnea or if they can prescribe you a sleep medication.
It depends on the reason you're sleeping not well, but in general, it helps when you go to bed and wake up at the same time each day. It also helps if you use your bed(room) for sleeping only, so no television, laptop, phone,... in bed. When you wake up at night, don't look at the clock and count the hours you can still sleep, because it will prevent you from falling back to sleep. When you're awake in bed for a long time, it's better to get out of bed and to do something else. When you're feeling tired again, go back to bed. This way, you can learn your body to link 'bed' with 'sleep'. Hopefully, some of these tips will help you. Feel free to ask more if necessary!
First take a hot shower or do something you enjoy to de-stress. Then calm your thoughts and relax. Try to imagine something to make you tired like maybe counting in your head or visualize an ocean. You can also try sleep aids like Zzzquil and even white noise (like a fan or white noise machine). I personally take sleep aids + use a fan sound from Youtube that plays for 10 hours. Also if you are uncomfortable you won't sleep so find some comfy clothes, the right room temperature, maybe cut off all lights (even use black out curtains) and stuff like that.
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