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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,683 times.
Have you ever fallen asleep but woke up like a flute an hour later? It’s frustrating when sleep is interrupted and the next day you’re tired and lethargic when you need to stay awake. This article will give you some tips and exercises for getting back to sleep when you wake up in the middle of the night, along with some suggestions for long-term adjustments you can make to create healthy sleep patterns. and without interruption.
Steps
Go back to sleep when you wake up in the middle of the night
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Practice deep breathing exercises. By focusing on your breath and controlling it, you can lower your heart rate, lower your blood pressure, and prepare your body to go back to sleep. [1] X Research Source
- Lie on your back and relax every muscle in your body as much as possible.
- Inhale slowly through the nose, focusing on filling the bottom of the chest cavity with air. You’ll see a bump in your belly instead of just your chest.
- Do this move slowly and with control for 8-10 seconds.
- Hold your breath for 1-2 seconds.
- Relax and let the air escape from your chest at a natural rate.
- Repeat this process until you feel yourself falling back to sleep.
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Practice progressive relaxation exercises. Progressive relaxation is a technique that requires you to focus on each major muscle group in your body and relax each muscle group in sequence. Although we live with our bodies, most people find it very difficult to control all the parts at once. When you lie down and try to relax to fall asleep, you may still be letting some parts of your body tense up. Instead, do the following:
- Lie on your back, close your eyes, and focus on how your body feels in that moment.
- Focusing on the feet, relax all the foot muscles and let them sink into the cushion. Try to visualize each muscle group in the foot, from the toes to the ankle, then relax.
- Switch to shins and knees. Gradually work your way up to your ankles, releasing any tension in your muscles and letting your legs stay where they are.
- Move to the thighs and do the same.
- Move up to the buttocks, then the lower back.
- Take some time for your chest and belly. Focus on the breath – take a deep breath, focusing on the process of inhaling and exhaling.
- Move to the hand. As with the feet, imagine all the small muscle groups of the hand and relax each muscle group. Start with the fingers, then the hands, then move to the wrists.
- Continue switching to the upper arms, then the shoulders.
- Relax the muscles in the neck, where people are most often stressed.
- Relax the jaw muscles that you might normally squeeze unconsciously.
- Reach for the eyelids and cheekbones. Let the entire head sink into the pillow.
- After you have relaxed your whole body, try to fall back to sleep.
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Do toe stretching exercises. [2] X Source of Research It might seem like repetitive stretching will keep you awake, but toes stretch can actually help relax the rest of your body and tone it down. put to sleep.
- Lie in bed, close your eyes and focus on your toes.
- Bend and extend the toes back, toward the face. Hold this position for 10 seconds.
- Relax your toes for 10 seconds.
- Repeat this movement 10 times, then try to fall asleep again.
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Use a stress reliever mantra. [3] X Research Source A mantra is a repeated sound in an attempt to get rid of any distracting thoughts. The most common mantra sound is “Om,” but you can use any sound that is simple and relaxing. Mantras help you focus on 1) the act of making the sound, 2) the physical sensation of the pronunciation in the mouth and throat, and 3) the soothing sound that comes out.
- Lie down on the bed and close your eyes.
- Take a deep breath so that the air slowly fills the lungs, down to the bottom of the chest cavity. You should see your belly protrude instead of your chest.
- Say “Om,” prolong the “o” sound for as long as it feels comfortable.
- Concentrate completely on the three elements of the mantra – action, sensation, and sound. Think about these three factors until everything else dissolves.
- Rest for a second in silence.
- Repeat until your anxiety subsides.
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Fight negative thoughts. If you wake up in the middle of the night feeling numb with anxiety or stress, you won’t be able to go back to sleep until you’ve dealt with the negative thoughts that are occupying your mind.
- Ask yourself, “Are these thoughts helpful? Are they helping me achieve my goals, or are they just useless, vicious, obsessive thoughts?” [4] X Research Sources
- If those are helpful thoughts, let them guide your mind. You can relax while thinking of a solution to the problem you faced during the day.
- If these are negative thoughts, don’t let yourself wallow in them. Understand that these thoughts will not have any positive impact on your life, and force yourself to stop thinking about them.
- This is very difficult and requires a lot of practice plus willpower. You may not be successful at first, but with time and effort, you can learn to control your negative thoughts from waking you up in the middle of the night.
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Use positive affirmations. It’s very difficult to get back to sleep if negative thoughts are still lingering in your head, so positive affirmations – a method of repeating positive thoughts to yourself until you feel better. feel less stressed – may help when you wake up in the middle of the night.
- Start with clear, general positive affirmations like “I am a good person”, “I believe in myself”, or “Tomorrow everything will be fine”.
- Repeat several of these affirmations until you feel more relaxed.
- Take it a step further with more specific affirmations that pinpoint the root of the anxiety that keeps you awake. Such as:
- “I’ll find the right lover.”
- “I’ll find a better job soon.”
- “I’m satisfied with my body.”
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Lower body temperature. [5] X Research Source Your brain is always unconsciously regulating body temperature, but it still tries to regulate different temperatures when awake and when asleep. A slight decrease in the ambient temperature will help the body go into rest mode. If the bedroom is a bit hot, lower the temperature to about 18-20 degrees Celsius.
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Get your pet out of bed. A dog or cat sleeping in the same bed may put you in a good mood, but studies have shown that 53% of pet sleepers experience disrupted nighttime sleep because of these four-legged companions. [6] X Research Source Your pet doesn’t have a sleep cycle like humans do and they don’t feel obligated to lie still or keep quiet for you. Keeping pets out of the bedroom can be key to getting a good night’s sleep.
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Get up and do something after 20 minutes of not being able to fall back asleep. [7] X Research Source If you get used to lying in bed without sleep, your brain begins to associate the bed with the waking state. To prevent your brain from making this connection, get out of bed if you can’t fall asleep after 20 minutes and do something light until you feel you can go back to sleep. Read a book or listen to soothing music, but avoid the glare from the TV or computer screen, as it can stimulate the brain and make it difficult to fall back asleep.
Establish healthier sleep habits in the long run
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Get medical attention and/or treatment for a sleep disorder. Although some disorders (such as narcolepsy, which causes the person to fall asleep suddenly during wakefulness) are obvious and observable, you may also have a disorder that even you never knew. Sleep apnea is a condition in which people stop breathing during their sleep and wake them up during the night without knowing why. The American Sleep Apnea Association estimates that as many as 22 million Americans are thought to have sleep apnea, 80% of which go undiagnosed – so you should get checked! [8] X Research Sources
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Get medical attention and/or treatment for other conditions that can disrupt sleep. Even if you don’t have a sleep disorder, any underlying medical condition can occasionally keep you awake during the night. For example, people with GERD often have insomnia, sleep apnea, and restless legs syndrome. [9] X Research Source Men with prostate enlargement often wake up many times during the night because of the need to urinate.
- Describe your sleep disorder to your doctor and ask if any underlying medical conditions may be causing the problem.
- You’ll probably have blood tests, and if problems are found, your doctor can recommend treatment options, from lifestyle changes to surgery.
- To avoid gastroesophageal reflux disease, you should stop eating foods such as citrus fruits, chocolate, fried and fatty foods, onions, garlic, tomatoes, spicy foods and foods. caffeinated beverages.
- Over-the-counter medications for GERD or heartburn may not address the underlying cause of the problem, but they can also treat symptoms temporarily if taken before bedtime.
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Write a sleep diary. [10] X Research Sources The best thing you can do to recognize your body’s need for sleep is to track it with a sleep diary. Gradually you will figure out which habits are good and bad for a good night’s sleep.
- You can use the American Sleep Foundation’s sleep diary template. Take a few minutes each day to fill it out, make sure you write it down, and don’t miss a day.
- Analyze data in sleep logs. Look for the rules: do you get a good night’s sleep on exercise days? Is your sleep often interrupted when you watch TV before bedtime? Are there any medications you take that disrupt your sleep during the night?
- Change your daily routine based on the rules you have found to create a regular and continuous sleep routine.
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Maintain a regular bedtime. Depending on your daily schedule, including personal and work schedules, your schedule may be erratic, sometimes staying up late, going to bed early. However, to avoid unhealthy sleep patterns that lead to restless sleep during the night, you need to set a strict time for your sleep schedule. Make it a priority to go to bed at the same time every night, even if you have to rearrange your schedule during the day.
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Make it a bedtime routine. [11] X Research Source By following the same steps each night, you’ll be training your body and brain to prepare for a good night’s sleep. Do the same activities every night for an hour before bed, for example:
- Take a shower
- Read a book or listen to soothing music
- Meditation
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Avoid screens for at least 1 hour before bed. Research has shown that the glare from phone, computer and television screens disrupts the production of melatonin, a hormone that regulates the body’s circadian clock. [12] X Research Source
- Don’t look at any screen for 1-2 hours before going to bed every night.
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Do not drink caffeinated beverages before bedtime. [13] X Research Source Some people are more sensitive to caffeine than average – you know how your body reacts to coffee or soda. If you’re particularly sensitive to caffeine, avoid drinking caffeinated beverages after lunch to make sure there’s nothing in your system that’s interfering with your night’s sleep.
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Create an environment conducive to sleep. Cool temperatures will lower your body temperature and help you sleep through the night. If streetlights are shining into your bedroom through a window, buy thick curtains (blackout curtains) to block out the light from disturbing you while you sleep, and try to keep the environment quiet and noise-free.
- If you can’t block out noise – for example, if you live in an apartment with thin walls and noisy neighbors – try sleeping in a soft, even background to drown out erratic noises. The sound of running fans is just as useful as apps on phones and computers that play soothing sounds like rain or waves crashing on the sand.
Advice
- If you keep checking the time while you’re trying to get back to sleep, you’ll have a hard time falling asleep. Turn the watch face inward and don’t look at it. You don’t have to know what time it is until your alarm clock wakes you up.
- Play some relaxing sounds like wind blowing, rain falling, waves crashing, etc… Then take a deep breath and put everything out of your mind.
- Step over to the sink and splash cool water on your neck and arms. This will help you cool down and relax. Soon you’ll be back to sleep again you don’t know when.
- Drink warm milk.
- If you have a digital watch, cover it with something so its light doesn’t bother you.
Warning
- When practicing deep breathing, you should only hold your breath for the amount of time that works for you.
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,683 times.
Have you ever fallen asleep but woke up like a flute an hour later? It’s frustrating when sleep is interrupted and the next day you’re tired and lethargic when you need to stay awake. This article will give you some tips and exercises for getting back to sleep when you wake up in the middle of the night, along with some suggestions for long-term adjustments you can make to create healthy sleep patterns. and without interruption.
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