I often have people contacting me saying that they can get to sleep okay. However, they wake during the night and then can’t get back to sleep.
Here is a quick tip to help you get back to sleep after waking up. If you’re thinking of sleeping pills you might want to think again. Take a look at my article that explains why sleeping pills are not good for sleep.
Tip to help you get back to sleep after waking up
Make sure you check out my other tips on the right hand side (underneath the article if you are on mobile) that gives more help and advice on getting a better night’s sleep, including creating the perfect sleeping environment.
The text below is loosely what is in the video above. If you are somewhere that you aren’t able to watch or listen, but still want to sleep better… read on!
In the video I am talking about what you should do if you find yourself waking during the night and you can’t get back to sleep.
Although many people have the issue of not being able to get to sleep in the first place, it is also very common to be able to fall asleep easily. However, they then wake during the night and find that they’re unable to get back to sleep.
Racing thoughts that stop you from sleeping
So this tip is for those people who wake during the night and can’t get back to sleep. If you do experience these problems you’ll find that it tends to be your inner talk that starts the problem and then gets worse and worse. Racing thoughts going through your mind about things that have happened or things that might happen.
You may also find that the thoughts that are racing through your head are about sleeping itself.
“I can’t sleep, this is terrible!”
“I have an important meeting in the morning, I need to get back to sleep”.
Ever thought about self medicating with alcohol for sleep? Here is an article about why alcohol is actually terrible for your sleep.
Prepare yourself for sleep by getting out of bed
When this happens, the best thing you can do is to get out of bed altogether. The reason for this is that when your body is preparing to go to sleep your body temperature naturally reduces. It is one of the natural ways that your body prepares itself for the sleep cycle. So, when you get out of the warmth of your bed, you naturally and slightly lower your bodies temperature. Mimicking what your body would be doing to help you to get to sleep.
When you get up, we don’t want you going for a run or doing any kind of exercise, because this will obviously elevate your heat. So, instead, get up and go to another room where you can relax.
As you don’t have the covers around you, your body should naturally start reducing it’s inner temperature.
Darkness helps you to sleep better
When you do go into another room, try not to turn the light on. Also, don’t start looking at your phone or anything else that omits light. The problem with this is that the light will be registered by your pineal gland and stop the production of melatonin. Melatonin is what our bodies naturally produce at night time that assist us in going to sleep. It makes us feel relaxed and drowsy. When you go into the other room, try and make sure that it is as dark as possible.
When you are in the other room. Start allowing yourself to be still and start relaxing. Try and interrupt your racing thoughts by simply focusing on the sensations in a body part. It can be your feet, your hands or any other part. This will also assist you in relaxing and preparing yourself ready to go back to sleep.
When you do go back to bed a short time later, you can still use this technique of concentrating on the sensations of a body part.
Try not to even think about going to sleep. The more that you try and force it, the more difficult it will be. Even if you say to yourself. I’m simply going to relax here as at least being relaxed will help me to recharge my batteries.
When you do this, combining these tips with the lowering of your temperature you will be giving your body some brilliant help in getting back off to sleep.
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