We know waking up in the middle of the night is sometimes unavoidable. And while some people can wake up, go to the bathroom, get back in bed, and fall back to sleep with no problem, others struggle. This inability to fall back to sleep is known as sleep-maintenance insomnia or “middle insomnia.” If this sounds like you, here are five tips for falling back to sleep.
Get Rid of Loud Sounds and Bright Lights
Loud sounds and bright lights are two main things preventing people from falling back to sleep. Your room should be dark – even things as simple as nightlights or streetlights can disturb your sleep. Additionally, if you are bothered by noise, try using earplugs, a white noise machine, or a fan to drown out unwanted sound.
Avoid Staring at the Clock
You may be tempted to check the time in the middle of the night, but, unfortunately, this can lead to added anxiety about needing to fall back to sleep. Research conducted in 2019 found a link between sleep and anxiety: People who deal with stress or anxiety often have more difficulty falling and staying asleep.
Avoid Looking at Screens
Computers, smartphones, and tablets release blue light, which could suppress the amount of melatonin your body makes. Melatonin helps regulate your sleep cycle and circadian rhythm. Many smart devices now offer “night mode,” which limits the amount of blue light emitted from the screen. There are also blue light glasses that help block out blue light. However, you should really avoid looking at your phone in the middle of the night altogether because it increases your mental stimulation.
Focus on Something Boring
Anything similar to “counting sheep” is what you want to do. Reading a boring book may also work.
Try Sleep Apps
These days, many people seek the help of sleep apps which help aid in relaxation. These apps usually offer a range of options like relaxing stories, sounds, or music. Many apps offer free trials, so you can find the one that works for you before paying for a subscription.
Do you have any tips for falling back to sleep in the middle of the night? Share them with us in the comments below!