Are you struggling to get back to sleep after being woken up in the middle of the night due to insomnia? If so, you’re not alone.
Millions of people suffer from insomnia, and it can be a difficult condition to manage. Don’t fear though – there are some simple things you can do to try to get back to sleep.
In this article, we’ll explore what not to do when you wake up in the middle of the night due to insomnia, as well as some tips for getting back to sleep.
Don’t panic
If you have insomnia and wake up in the middle of the night, it can be hard to relax and go back to sleep.
The best thing you can do is to try not to panic about it. Don’t think about all the things you have to do tomorrow or all the worries that are on your mind.
Instead, focus on calming your body down. Play some nature sounds or read a book, anything that helps relax you and makes you feel more at ease.
Avoid staring at your screens
It can be hard to resist the temptation of scrolling through your phone or laptop late into the night.
But if you’re struggling with insomnia, it’s important to make sure you’re not looking directly at any screens before bedtime.
The light emitted from these devices can interfere with your sleep cycle and make it harder for you to drift off.
Instead of mindlessly scrolling through your phone or laptop, why not try something a bit more relaxing before bed?
Read a book, take a warm bath, write in a journal – anything that will help you wind down and make it easier for you to drift off into a peaceful sleep.
Don’t force yourself to sleep
If you find yourself struggling to fall asleep, it’s important not to try and force it. Lying in bed, feeling the pressure to return to sleep, can make the situation worse.
Instead of trying to will yourself to sleep, try a few relaxing activities such as reading a book, listening to music or taking a warm bath.
These activities can help your body and mind feel more relaxed and ready for sleep.
Don’t overstimulate yourself
When you find yourself unable to sleep in the middle of the night, it can be tempting to reach for a caffeinated or sugary drink to help you wake up.
However, this can be counter-productive as these substances can overstimulate your body and make it even harder to fall back asleep.
So, if you’re struggling with insomnia, it’s best to avoid caffeine and sugary drinks altogether.
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Tips to get back to sleep
If you’re struggling with insomnia and wake up in the middle of the night, try these tips to get back to sleep:
- Avoid checking the time or your phone.
- Try not to think about how long it takes for you to fall asleep.
- Focus on your breathing and relax your body and mind.
- If your mind is racing, try writing your thoughts down and set them aside until morning.
- Create a relaxing sleep environment by dimming the lights, using a noise machine, or using an eye mask.
By following these tips, you can hopefully get back to sleep and wake up feeling refreshed.
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