Even if you fall asleep quickly and don’t face sleep issues, you likely wake up in the middle of the night. After such an awakening, it is often difficult to fall asleep again, but are there proven methods for this?
Waking up at night is a natural phenomenon. “Every one of us wakes up at night,” says Philip Lindeman, MD, and sleep specialist from Ghostbed. “Normal sleep cycles are such that we all go through several phases of light sleep multiple times during the night.” Interestingly, many of these awakenings may go unnoticed in your memory.
Various factors can influence the waking process, such as stress, anxiety, illness, hunger, discomfort, as well as changes in sleep routine and the surrounding environment. Don't forget the simplest reasons: nightmares or noise from neighbors.
Ways to Fall Asleep Quickly
Sleep experts recommend following four main rules that can help you fall asleep quickly after waking up at night.
Let Your Mind “Wander”
Dr. Lindeman advises to transport yourself to a “happy place,” “fly” over a favorite spot, or even “walk” through it. “Your eyes can be open or closed — it doesn’t matter. The main thing is that the room is dark and you are not stressed,” he adds. Allow your mind to wander; this can help you relax and fall asleep again.
Give Yourself 20 Minutes
Dr. Lindeman emphasizes that you shouldn’t force yourself to sleep. If more than 20 minutes have passed and you still can’t fall asleep, it’s better to get up and move to another room to calm down. Ideally, this should be a room with a couch or another bed where you can lie down.
Try Meditation
Relaxation methods, such as deep breathing or progressive muscle relaxation, can help you fall asleep. Studies show that breathing practices combined with proper sleep hygiene can be more effective for insomnia than methods like hypnosis or prescription medications.
Be Active During the Day
Regular physical activity during the day can significantly improve sleep quality at night and reduce the likelihood of nighttime awakenings and insomnia.
