Waking up in the middle of the night can be frustrating, especially when falling back asleep feels impossible. The struggle is real, whether it's stress, an uncomfortable sleep environment, or an overactive mind. Fortunately, there are effective ways to get your sleep back on track. Here’s how to fall back asleep without tossing and turning for hours.
Tips to fall back asleep
Here is a list of tips on how to fall asleep after waking up:
-
Avoid checking the clock
One of the worst habits when you wake up at night is looking at the clock. Watching the minutes pass increases anxiety and makes it harder to fall asleep. Instead of stressing over lost sleep, turn your clock away or place your phone out of reach. This removes the temptation to check the time and allows your body to relax naturally.
-
Practice deep breathing or meditation
A racing mind is often the culprit behind sleepless nights. If you’re struggling, try deep breathing exercises or meditation. Slow, controlled breaths signal your body to relax, reducing stress and promoting sleep. Progressive muscle relaxation, where you tense and release each muscle group, can also help ease tension and make it easier to fall back asleep.
-
Keep the lights low
Exposure to artificial lighting, especially from screens, can interfere with melatonin production, the hormone responsible for sleep. So, use a dim nightlight or keep lighting minimal to avoid signalling your body to wake up completely.
-
Get out of bed if necessary
Lying awake for too long can make your brain associate your bed with wakefulness rather than rest. If you’ve been awake for more than 20 minutes, get up and do something relaxing. Read a book, listen to soft music, or engage in a calming activity. Avoid screens and bright light; return to bed when you feel drowsy.
-
Be mindful of what you eat and drink
Certain foods and drinks can disrupt sleep, especially if consumed too late. Caffeine, alcohol, and heavy meals can keep you awake longer than expected. Instead, opt for light snacks like a banana or warm milk if you need something before bed.
Conclusion
If waking up at night is a frequent problem, it might be time to evaluate your overall sleep habits. A comfortable mattress, a relaxing bedtime routine, and good sleep hygiene can make a significant difference. Additionally, managing stress and ensuring you have access to health insurance plans, including senior citizen health insurance, can help address underlying health concerns affecting sleep.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.