Getting better sleep tip 4: Learn how to get back to sleep
August 29th, 2010
It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.
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’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 about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety 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.
Sleep medications can get in the way of better sleep
If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids and prescription sleeping pills. However, they aren’t meant for long-term use. Sleep medications can cause side effects and even rebound insomnia, where your sleep ends up worse than before. If you must take a sleep aid, work carefully with your healthcare professional. And remember that good sleeping habits have more of an impact than medication.
Categories: General
