How To Get Back To Sleep When You Wake Up In The Night

Not surprising at all, but most of us wake up during sleep.

There are lots of different reasons that you wake up…you are thirsty and need a drink, you need to run to the bathroom, your child is crying or moving about, you are uncomfortable in the bed, you heard a noise... well, you get the point... the list of why we wake up in the middle of the night is rather endless.

It’s not so much that you wake up that is the real problem, rather the problem becomes when you wake up and are unable to go back to sleep.

So what are you to do if you wake up and then have trouble getting back to sleep?

To start with, get out of the bed. That’s right…don’t just lie there, get up and out of the bed. It doesn’t matter if you’ve slept two hours or five hours, but if you wake up and can’t get back to sleep after twenty minutes of so then get up and do something that will change the scenery and help to make you feel sleepy again. Remember to avoid turning on your computer or even a bright light. You don’t want to send the message to your brain that it is time to wake up.

So once you get up and out of the bed, it is important that you do not engage in any activity that requires you to be really awake in order to participate. For goodness sakes don’t read a report, check email, or do anything connected with your job or school.

If you are going to read, then read something so pathetically boring that there’s not a chance that it will keep you awake... something like the instruction book on your new cell phone or the packet of warranty information on your new roof!

It’s also a good idea to keep the television off since if can often stimulate your brain too much. If you need some noise then reach for a relaxing CD instead.

You might consider having a small snack to help you fall back asleep. Choose something light such as turkey, peanuts, milk, cereal, toast, fruit or crackers to fill up your tummy and help you to relax. It is often much easier to get back to sleep if you have a little something in your stomach.

Another good idea for insomnia treatment is to practice visualization. With this technique you pick something to think about over and over so that as you get bored your brain will become quieter and you will soon be able to fall back to sleep. Everyone has heard of counting sheep, well if you’ve every done that then you’ve practiced visualization. No worries, if you brain begins to wander, just re-direct and get back to counting sheep.

You might also consider going to bed later if you have trouble falling asleep. Perhaps you just aren’t all that tired yet! In the few hours before you go to bed, try quieter activities like soaking in a relaxing bath, meditation, yoga, or even deep breathing. All on its own, your body will begin to unwind and relax, which will help make getting to sleep that much easier.

The ultimate goal as you think about getting ready for bed is to do whatever you need to so that your body will feel the need to sleep for the entire time you are in bed.

Insomnia is a frustrating and troublesome problem. But if you have a plan you can implement when you wake up in the middle of the night instead of just laying in the bed, mad at yourself again because you are awake, then you will be more prepared to deal with those nights when you wake up before getting a full night’s sleep.