How to Fall Back Asleep

January 30, 2017

If you often wake up in the middle of the night, these are the things you should do so you can get back to sleep.

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Sleep disturbance is a common problem for millions of people around the globe. Often times, you wake up and drift back to sleep in minutes. For others, however, falling back to sleep can be a bigger challenge. So, how are you supposed to doze back if your zzz's were disturbed? Here are a few tricks.

1. Determine what disturbed your sleep.

There are so many things that can disrupt your zzz's. It can be your bed partner's snoring, your need to pee, a very dry throat, discomfort in your mattress, drop in the room's temperature, your child needing some attention, or even some ruckus caused by the neighbors. Knowing what tends to disturb your sleep can help you address it immediately, especially if it regularly wakes you up in the middle of the night.

While each reason has different resolutions, you should always remember to approach it calmly and amicably. If it's caused by someone else, an understanding should be achieved. If it's caused by something else, a cool head is still necessary so you won't lose more sleep over it.

2. Don't check the clock.

It's an instinct for most of us to reach for our phones when we wake up just to see what time it is. Don't do this. Most folks fret about how close their alarms are about to go off, leaving you stressed that you can't doze off again right away. Stressing out can wake you up more, stopping you from falling back to sleep again.

There's also the blue light emission from mobile devices that can wake you up even more, so checking your phone should be a big no-no if you don't want to waste your night waiting for sleep to come back to you.

3. Don't go to the toilet if you don't really need to.

The change in temperature you'll experience by getting out of your warm bed will jolt your senses awake, so unless you absolutely have to go to the toilet, just stay in bed. If you really need to get up, try not to wake yourself up too much. This way, you can crawl back to bed and doze back quickly.

4. Don't stay in bed if it has already been 20 mins.

If you've been trying to get back to sleep in vain for at least 20 mins already, it's best if you'll just get out at this point and do something else. Staying in bed trying to fall back to sleep again will only stress you out. All the tossing and turning will get you frustrated that you can't sleep and that can easily be associated with your bed. Avoid  this by getting out of bed and doing something entirely relaxing like reading a book (make sure to choose one that's completely uninteresting to you) or listen to calming music. This way, you won't be excited in any way and you'll feel sleepy in no time.

5. Use relaxation techniques.

The best way to help yourself fall back to sleep is by learning a few relaxation techniques. There are lots of breathing exercises that you can do to calm yourself down and help your system drift off to sleep again, so make sure to do some research on those as well.

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While getting your sleep back can be a major challenge for many, it is something that you shouldn't stress or feel too worried about since that will be counter productive to your goal. What you should do is to focus your energy in improving your sleep and working on ways to prevent sleep disturbance. If there's a common reason why you often get woken up in the middle of the night, address it immediately so you don't have to worry about needing to fall asleep again if you already struggle with dozing off initially every night.

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