If you wake up throughout the night, you can use breathing techniques, music, or muscle relaxation, among other sleep aids, to help you go asleep. However, frequent awakenings may necessitate a professional.
Getting enough sleep every night can be challenging, particularly if you suffer from a type of insomnia that prevents you from falling asleep or staying awake. We refer to this as sleep-maintenance insomnia.
Using specific sleep techniques could be beneficial.
How to apply the breathing technique of 4-7-8
Take a four-second breath through your nose.
Keep your breath still for seven seconds.
For eight seconds, exhale through your mouth.
Techniques for getting back to sleep after waking up in the middle of the night
1. Refrain from looking at the clock.
You could become worried about not sleeping if you keep your eyes on the clock. You might even think about doing away with your alarm clock entirely.
According to research released in 2019, anxiety and difficulty falling asleep are related. Those who struggle to fall asleep frequently experience anxiety, and those who control their anxiety frequently worry about falling asleep.
2. Practice breathing techniques or meditation
According to a 2018 review of studies on the benefits of mindfulness meditation, breathing techniques and meditation can help treat certain types of sleep disturbance and enhance the quality of sleep.
But additional study is required.
The 4-7-8 breathing technique is one exercise that you can do.
3. Turn off distracting sounds
Try blocking out the outside noise by closing your window if it wakes you up. You might also try the following to further muffle the sounds:
wearing earplugs
playing white noise while turning on a fan
According to a 2021 assessment of the literature, white noise may help some people sleep better. However, the findings were conflicting, and further study is required.
4. Steer clear of displays
Switch off every gadget you own. You can be awakened by notification sounds. Additionally, blue light emitted by smartphones and other electronics may inhibit the formation of melatonin in your body.
A hormone called melatonin aids in controlling your sleep cycles and circadian rhythm.
According to a 2021 study review, blue light-blocking spectacles are a cheap solution that might enhance sleep, however there is conflicting evidence.
5. Get out of bed
If it has been fifteen minutes since you went to sleep, try going to a different room.
Then attempt to divert your attention for a few minutes by doing something calming. When you go back to sleep, this can make it simpler to doze off.
6. Pay attention to something dull
According to a 2018 study, a lot of people say that when they’re bored, they get tired.
Any dull activity that keeps your mind occupied, like the old-fashioned “counting sheep” method, may assist divert your attention and facilitate falling asleep.
7. Let your muscles relax.
Doing a whole body body scan is one method that some people may find helps them unwind and fall asleep.
8. Examine sleep applications
Sleep apps provide a calming experience:
sounds of music and storytelling
To allow you time to choose an app that suits your needs, several of these offer free trials. Calm and Headspace are a couple that you can try.
9. Turn off the lights to sleep.
Even if you get out of bed, resist the need to switch on the lights.
Similar to phone screens, the intense light may cause your body to produce less melatonin, which would cause you to wake up.
10. Play some calming music
You may find that listening to soothing music helps you fall asleep. It can also block sounds that might be disturbing your sleep, much like white noise.
According to research published in 2018, individual preferences greatly influence which music is most effective at promoting sleep for each person.
You might want to try out a variety of musical styles before settling on one that suits you.
How a whole body scan is performed
Shut your eyes and take a slow breath. Concentrate on your face and imagine that all of the muscles there are relaxed. Then, think about letting go of the muscles in your neck and shoulders. Keep doing this until you reach your feet.