What to do when you wake up in the middle of the night and can't sleep anymore?

If you wake up in the middle of the night and can't sleep anymore, here are some practical and simple actions that can help.

You look back out the window expecting to see some rays of sunlight, but you realize it's still half the night; you wake up at 4:00 in the night when you should be up at 8:00 in the morning, and normally you should go back to sleep.

But how do you get back to sleep?

Stay calm and don't look at the clock.

Looking at the clock only increases anxiety and pressure to sleep. Lie down and focus on your breathing.

meditate

If you can't fall back asleep within a few minutes, try relaxation techniques like deep breathing or meditation. There are many mobile apps that offer guided meditation.

Put your head in cold water

According to the Huffington Post, if you're having trouble sleeping, dip your head in cold water for 30 seconds and go back to sleep, reports Telegraph.

Exercise 4-7-8

The following exercise, compiled by Dr. Andrew Weil, enables more oxygen to flow into your blood vessels.

▪ Place the tip of your tongue on the upper part behind your front teeth and hold it there until the end of the exercises
▪ Breathe in through your nose for four seconds
▪ Hold your breath for seven seconds
▪ Release your breath for eight seconds and repeat the process three times.

Get out of bed if you are not asleep after 20–30 minutes.

If you can't fall asleep, get up and do a quiet activity until you feel sleepy. The bed should be associated with sleep, not frustration.

If you wake up frequently during the night, it could be a signal of stress, anxiety, or sleep problems like apnea – in which case, a medical evaluation is helpful. /Telegraph/