It’s three o’clock in the morning, and something has caused you to awaken. You can’t get back to sleep…or can you? When your sleep is disrupted and you have difficulty falling back to sleep, try some of the following tips.
- Relax. Don’t fret about not being able to fall quickly back to sleep. Such anxiety will only make it a more difficult and prolonged process. Try deep breathing, meditation, visualization, or progressive muscle relaxation. Any of these relaxation techniques can be done while you are still lying in bed.
- If something is on your mind, put it on paper, and leave it on a bedside table to deal with in the morning. You will be much better able to deal with worries or creative thoughts once you have had some good sleep.
- Avoid the tendency to watch the clock. It will only add to your stress level thus preventing your ability to relax. Turn the clock face away from your bed.
- If you are still wide awake after 15 to 20 minutes of trying not to be, get out of bed. Do something quiet and non-stimulating, such as reading or listening to music. Lights should be low or even turned off. When you feel like you are getting drowsy, go back to bed. Hopefully, you will fall fast asleep.
If you continue to have difficulty getting back to sleep after waking during the night, it might be helpful to keep track of your sleep patterns. Include eating and drinking habits as well as any activities that might influence your sleep quality. Your sleep diary will assist Dr. Nassar with his assessment of your sleep situation and with his suggestions for treatments.
