Breathing exercises, listening to music, or muscle relaxation, among other sleep strategies, can help you fall back asleep if you wake up in the middle of the night.
But if the awakenings are frequent, it may be necessary to consult a specialist.
It can be difficult to get enough sleep each night, especially if you suffer from a form of insomnia that wakes you up during the night or prevents you from getting back to sleep. This is called sleep-maintenance insomnia.
Practicing some strategies can help.
How to get back to sleep after waking up in the middle of the night
Block out disturbing noises
If you are woken up by a noise from outside, close the window to isolate it. To further reduce noise, you can try:
-Using earplugs
-Listening to 'white noise'
A 2021 review of studies showed that relaxing music may improve sleep in some people, although the results were mixed and more research is needed.
Get out of bed.
If you haven't fallen asleep after 15 minutes, move to another room.
Do something relaxing for a few minutes to take your mind off your anxiety. This can make it easier to fall back asleep when you get back to bed.
Don't look at the clock
Constantly checking the clock can increase your anxiety about not sleeping. You might even consider removing the alarm clock from your room altogether.
Research from 2019 suggests that anxiety and difficulty sleeping are closely linked. People who experience anxiety often worry about sleep, while those who have trouble sleeping often feel anxious.
Avoid screens.
Turn off all electronic devices. Notification sounds can wake you up, while phones and other devices emit blue light, which can inhibit melatonin production.
Melatonin is the hormone that regulates circadian rhythm and sleep cycle. Blue light blocking glasses may help, but 2021 studies show mixed results.
Meditate or do breathing exercises.
A 2018 review of studies on mindfulness suggests that breathing exercises and meditation may help improve sleep quality and treat some sleep disorders. However, more research is needed.
A simple technique is the 4-7-8 breathing method:
How to practice it:
Breathe in through your nose for 4 seconds;
Hold your breath for 7 seconds;
Exhale through your mouth for 8 seconds.
Sleep with the lights off.
Avoid turning on the lights, even if you get out of bed. Like the blue light from screens, bright light can inhibit melatonin production and keep you awake longer.
Focus on something boring.
A 2018 study found that many people feel sleepy when they're bored. The classic "counting sheep" method or any monotonous activity that lightly engages the mind can help you relax and fall asleep.
Listen to relaxing music
Calming music can help relax the mind and help you fall asleep. Like 'white noise', it can mask disturbing sounds.
A 2018 study found that personal preference plays a big role in choosing the music that's most conducive to sleep. You can try different types of music until you find what works best for you.
