9 tips to fall back to sleep after waking up in the middle of the night

Find out 9 tips to fall back to sleep effortlessly, even when stress interrupts your peaceful night, ensuring a restful eight-hour sleep. Check out easy ways to sleep again after waking up at night.

Are you one of those people who keep waking up at night? It may be due to stress, anxiety, poor sleep hygiene, the urge to urinate, or nightmares. Some people also suddenly wake up because they have too many blankets or the room temperature is too high! The cause can be anything, but regularly waking up in the middle of the night can affect your health and peace of mind. Here are some healthy ways to get back to sleep after waking up at night.

How does waking up at night affect health?

Frequent awakenings can disrupt the normal sleep cycle, impacting the quality and quantity of sleep, says pulmonology and sleep medicine expert Dr Shweta Bansal.

This may result in:

• • Daytime sleepiness
• • Impaired cognitive function
• • Mood disturbances
• • An expanded risk of regular health issues such as cardiovascular diseases, diabetes, and obesity.

Many factors contribute to waking up at night. Image courtesy: Freepik

A 2018 research published in the Journal of the American Heart Association also showed that disrupted sleep patterns are connected to a higher risk of mortality from cardiovascular disease.

How to get back to sleep after waking up at night?

The common mistake people make is trying hard to get back to sleep after waking up at odd hours. Lying down with your eyes shut and being very still will not help. Try the following tips instead:

Practice relaxation techniques

Find out 9 tips to fall back to sleep effortlessly. Combat stress-related awakenings by addressing daytime stressors. Build coping mechanisms for a more restful sleep. Engage in deep breathing and muscle relaxation to calm the mind and body during nighttime awakenings. Follow expert advice to enhance your sleep quality and overall well-being.

Stop checking the time.

Looking at the clock every 10 or 15 minutes will create anxiety. You will keep worrying if you overslept. Also, if you are using your phone to check the time, you might do other things like going through your mail.

Create a comfortable sleep environment.

Make sure your bedroom is cold, quiet, and dark because sleeping disorders can sometimes be brought on by extreme heat. Improved sleep can also be attributed to supportive mattresses and comfy bedding.

Reduce screen time at night.

Exposure to screens before bedtime or after waking up is a big no. The blue light emitted can meddle with melatonin display, a hormone crucial for sleep. So, stop watching TV or checking your phone before sleeping or after waking up in the middle of the night.

Avoid stimulants

Limit caffeine intake, especially in the evening, says Dr Bansal. It can later make you wake up in the middle of the night.

Wait to drink too much water before bedtime.

Find out 9 tips to fall back to sleep effortlessly. Maintain hydration for health, but limit evening liquids to minimize bathroom disruptions. Avoid drinking water post-midnight to reduce interruptions and enhance uninterrupted sleep. Prioritize rest with these simple strategies for a more rejuvenating night’s sleep. #SleepTips #HealthyHabits

Mindful breathing

Focus on your breath as you slowly and deeply inhale to help quiet your mind and promote relaxation. This can specifically help you after a nightmare. Practice deep breathing, remind yourself it was just a dream, and focus on positive or calming thoughts, says the expert.

Use a dim night light.

Some light to keep one light on while sleeping. Go for a dim night light so your sleep doesn’t get disrupted.

Wait to get up before the alarm clock goes off.

If you wake up an hour or so before the alarm goes off, you might think it is better to get up. Instead of getting up, stay relaxed and wait for the alarm clock to go off. If you are relaxed, you might fall asleep before the alarm clock starts ringing.

If sleep disruptions persist, consult a doctor to rule out underlying medical conditions or discuss potential sleep aids. For instance, obesity may lead to sleep apnea, excessive snoring, daytime sleepiness, fatigue, and decreased concentration. In such cases, weight reduction may be advised for people who are overweight, says the expert.

Addressing the root causes, adopting healthy sleep habits, and implementing relaxation strategies can help mitigate the impact of waking up in the middle of the night on physical and mental health.

How to return to sleep following a nightmare

You can utilize many of the same methods described above to calm your thoughts and unwind if you wake up in the middle of the night from a nightmare and find it difficult to fall back asleep:

• To slow your breathing and heart rate, practice the 4-7-8 breathing or other meditation techniques.
• Try going somewhere else to sleep or leave the room.
• Play relaxing music for yourself.
• For a little while, give something else your whole concentration.
• If you’re feeling hot, turn on a fan or air conditioner.

How to fall back asleep while you’re anxious

Nervousness and stress can make it difficult to fall asleep. Many people discover that writing in a notebook about their stressful situations allows them to decompress and unwind.

• Other methods that were previously described can also be employed, including:
• breathing exercises and meditation while concentrating on a tedious task
• rising, going into a different room, and doing a body scan
• Engaging in meditation

What to do if you’re waking up too early

If you wake up early, consider whether there might be a clear reason. Do you have to use the restroom when you wake up? Are you now experiencing a lot of stress?

To improve the quality of your sleep, you can modify your general sleeping patterns if the cause isn’t immediately apparent. Here are some pointers:

• Avert drinks just before going to bed.
• Engage in frequent daytime exercise.
• Don’t let screens in your bedroom.
• Use night mode or stay away from screens two hours before bed.
• Don’t consume coffee after midafternoon.
• Steer clear of alcohol and nicotine.
• Shut off or cover the lights in your space.
• Steer clear of naps during the day, especially in the afternoon.
• Make an effort to follow a regular sleep routine.

FAQ

Are You Waking in the middle of the night and not falling asleep?

It’s fairly uncommon to wake up in the seat of the night and find it difficult to get back to sleep. Changes must be made when it occurs more frequently than not. We need quality sleep for both our physical and emotional health. It might only take a few easy adjustments to have a good night’s sleep.

Can you fall back asleep if you wake up during the night?

If you wake up in the middle of the night, several routines and relaxation techniques, including breathing exercises or soothing music, could help you fall back asleep. Sleep-maintenance insomnia is the term used in medicine to describe the inability to fall asleep after waking up. According to studies, between 10 and 60 percent of people struggle with sleeplessness.

Do you fall back asleep at 3 am?

Struggling with sleeplessness at 3 a.m.? Find out 9 tips to fall back to sleep effortlessly. For those frequently grappling with insomnia, these strategies provide a lifeline to reclaim restful nights. Combat the annoyance and drain of sleep disruptions with actionable advice, ensuring a more peaceful and rejuvenating sleep routine. Don’t let insomnia take a toll on your well-being; implement these tips for a restorative night’s sleep.

Why do I have trouble falling back asleep?

Struggling to return to sleep? Consider these 9 tips to fall back asleep smoothly. Examine your bedroom for disruptive lights, particularly LED glows from electronics that might hinder your rest. Closing your window can also help filter out outside noises, enhancing your chances of a restful slumber. Rest easy with these practical suggestions for a better night’s sleep.