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How to go back to sleep when you wake up in the middle of the night



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Try these tips to fall asleep faster when you wake up at night.

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A full night’s sleep is hard to find, and there is nothing more frustrating than waking up in the middle of the night without falling back to sleep easily. Sometimes it disturbance is expected – for example, if you have a baby or pets. Other times you wake up seemingly for no reason. For me, stress is usually to blame. Sometimes I wake up at 3am, my mind racing over something, and I can lie awake for hours before finally drifting again.

If you can find it, keep reading below for insight into the best ways to get back to sleep from Dr. Sujay Kansagra, MD and sleep health expert for Mattress Firm.

What makes you wake up all night?

The first step to getting rid of sleep problems is to try to figure out what’s causing them in the first place. If your kids, pets, or noises outside your window wake you up, you can skip this step. But sometimes the things that wake us up aren’t as clear-cut and require a little more research – sometimes with the help of medical professionals.

“All people have to wake up multiple times during the night, which is normal. It is part of a full sleep cycle. When we sleep at night, we go into deep sleep and then go into a lighter sleep every 90 minutes. stages of sleep, it’s not uncommon to wake up completely, ”says Kansagra.

While it’s ideal for sleeping through the night, waking up now and then isn’t always a problem. But if you wake up and can’t get back to sleep, it decreases your overall sleep time and quality. Sometimes health problems can play a role, such as sleep disturbances (including sleep apnea) and restless legs syndrome. “Other health problems can also cause awakenings, such as [acid] reflux, arthritis pain and asthma just to name a few, “says kansagra.

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Drinking too much caffeine during the day can adversely affect your sleep.

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Why is it so hard to get back to sleep?

If getting back to sleep isn’t easy, there are a few things that can happen that you want to rule out. “The most common is insomnia among adults. Many adults become anxious and begin to think excessively during these nocturnal awakenings. This can lead to a cycle where the bed becomes a place to worry and think about, and not the place where you sleep, ”says Kansagra.

In addition to insomnia and anxiety, other possible culprits could be, according to Kansagra: drinking too much caffeine or alcohol, smoking, and poor sleep hygiene.

Tips to get back to sleep, from Kansagra

Seek medical attention or therapy for insomnia: If you suspect you have insomnia, a sleep doctor or psychologist can help with a treatment plan. Make sure to rule out potential health conditions among medical professionals before attempting to diagnose or treat your problems yourself.

Try ‘paradoxical intention’: Dr. Kansagra recommends this technique of cognitive behavioral therapy if you find yourself awake and worried about going back to sleep. “It is recommended that you think quietly about staying awake rather than actively wanting to fall asleep. Be comfortable when you are awake. This prevents you from becoming overly anxious to be awake and paradoxically it can help you to get back to sleep. fall asleep, ”he says.

Practice good sleep hygiene: Finally, remember that you can also better prepare for sleep success with your habits and sleep hygiene. Sleep hygiene includes the behaviors and things in your environment that can help or harm your sleep. This includes avoiding light from screens for 30 minutes before going to bed, avoiding caffeine in the afternoon or evening, avoiding alcohol at night and having a structured nighttime routine, it’s done the same way and at the same time every night before bed, ”says Kansagra.


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The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.


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