As we’ve pointed out before, not being able to fall asleep easily isn’t the only manifestation of having poor sleep. If you get woken up in the middle of the night and find it difficult to fall back asleep again, that’s also a serious issue that will harm your health. This can rob you of getting enough restorative deep sleep and prevents you from making the most out of your slumber.
If you often gets woken up in the middle of the night, however, there are things that you can do to mitigate its negative effects. Keeping yourself from becoming fully awake is one of the most important ones. By pulling this off, you might just be able to learn how to go back to dreamland right away without denting your sleep cycle too much.
How do you do this? Here are a few things that you shouldn’t do to prevent waking yourself fully:
Don’t use your phone or any electronic screen.
The blue light in your gadgets will signal your brain that it’s time to wake up. So instead of being a useful tool in helping you get sleepy, it will do the opposite. So stay away from screens if you want to go back to sleep.
Don’t hold your pee in.
If you woke up because you’re feeling like you need to go to the bathroom, go ahead and do it. Holding it in will just keep you up all the more.
To avoid waking yourself up by turning on the lights, it would be nice to use nightlights in your hallways or install dim lights around the house for nighttime use. This way, you won’t be joted awake by bright lights when you need to go to the bathroom.
Don’t stress yourself out over the hours of sleep you’re missing.
This is one of the worst things that you can do when you want to go to sleep. If you keep fretting that you’re not asleep yet, your cortisol levels will rise and keep you awake. So, if you can find ways to keep your mind off from the fact that you are missing out on a good amount of sleep, you might have a better chance of catching some shuteye again.
Don’t stay awake in bed but also don’t do a high-energy activity.
Forcing yourself to fall asleep again is a common response when you woke up in the middle of the night. However, it would be best to get out of bed if you’ve realized that you’re having a hard time sleeping. Doing this will help you disassociate the bed from sleep difficulties which can help you sleep better later on.
Once you’re out of bed, you should make sure to avoid doing a high-energy activity. This will definitely wake you up and not tire you out and will make it harder to fall back asleep. Do something relaxing and calming instead to better ease yourself into sleep.
These are just a few things that you can do to keep yourself from sabotaging your own sleep. If nothing works, however, it might be best to see a doctor to get professional help.