When insomnia wakes you at night, what should you do?
Many people who suffer from insomnia can fall asleep at a normal bedtime but wake up in the middle of the night. They subsequently have a difficult time falling asleep again, often lying awake for hours. If this sounds like you, the following pieces of advice may be useful.
1. Get it out of your head.
Try not to become stressed over your inability to fall back asleep, since this will just encourage your body to stay awake. Focus on your body’s feelings or do breathing exercises to clear your mind. Inhale deeply, then slowly exhale while repeating or thinking the word “Ahhh.” Repeat with another breath.
2. Do something relaxing and non-stimulating.
Get out of bed if you’ve been awake for more than 20 minutes and do something calm and non-stimulating, like reading a book. To avoid your body from getting lights that is useful in the morning when we get up, keep the lights dim and avoid devices.
3. Relaxation, but not sleep, should be your primary objective.
If you’re having trouble falling asleep again, try a relaxation technique like visualization, progressive muscle relaxation, or meditation, which you can do without getting out of bed. Relaxation can help you rejuvenate your mind and body, even if it isn’t a substitute for sleep.
4. Worrying and brainstorming should be put off for another day.
If you wake up in the middle of the night with a worry, jot it down on paper and put it off until the next day, when it will be simpler to deal with.
The steps for returning to sleep change depending on the individual. Try them out to see if these approaches can help you fall asleep again.