It’s normal to wake briefly during the night- a good sleeper won’t even remember it. However, there are times when you may wake during the night and not be able to fall back asleep. You may get more and more frustrated about not being able to sleep, which raises your anxiety level, ironically making it even harder to achieve the sleep you crave.
Getting back to sleep
Stay relaxed:
The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.
Do a quiet, non-stimulating activity if you can’t sleep:
If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
Don’t stress if you can’t get back to sleep:
Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.
