Tips For Falling Back Asleep
Sleep disruptions happen. Whether it is due to kids having nightmares, dogs howling at the moon, or general stress and anxiety waking you up during the middle of the night. It can be rather difficult trying to get back to sleep even when you feel exhausted. Which is what we are here to help you with today. We have collected our top tips for falling back asleep.
Don’t FORCE Yourself Back To Sleep:
Even if you don’t fall back asleep, giving your body and mind some peaceful rest is helpful. You may even be surprised by finding that you fell back asleep after all. Although remember that even if you don’t fall back asleep and instead lay in bed relaxing your mind and body that is good rest as well.
Stay Off Of Your Phone:
With so much you could potentially get pulled into, it is bound to keep you wide awake for hours on end. (and it does for many of us.) The blue light is also disruptive to our natural sleep patterns as it is the same light as the sun. Which triggers our circadian rhythm to believe the sun is rising and it is time to wake up. So if you’re wanting to get back to sleep, we highly recommend staying off of your phone.
Learn more about the effects technology has on your sleep in our blog post: Technology and Sleep: The Blatant Hypocrisy
Take A Small Walk:
Try to keep it short as too long of a walk may lead you to feel wide awake and ready to start your day. Small stretches can relieve any stiffness or pain and allow you to feel more comfortable as you climb back into bed.
Check the Temperature In Your Home:
Adjusting the temperature in your home may be able to help you not only get back to sleep now, but also help you stay asleep tomorrow night. Finding the right mattress and bedding can also help to keep you sleeping at the right temperature throughout the night.
Too hot? Check out our post Best Cooling Sleep Products For Hot Sleepers
Use A Weighted Blanket:
With deep pressure therapy, you can help calm nerves and encourage happy hormones to help you relax and fall asleep. Weighted blankets are also nice to use during the day for naps or even relaxing while watching a movie.
Learn more about the positive effects of weighted blankets and how they work, in our post Weighted Blanket Benefits
CBD Oil, Melatonin, and other Supplements:
While melatonin supplements are wonderful for helping you get to sleep at night while also helping you to remain asleep throughout the night. There are also other supplements and vitamins that help support a well rounded and healthy sleep schedule. If you are lacking in certain vitamins and minerals it can be difficult to maintain a healthy sleep schedule. Click the link below to learn more.
Blogs You May Also Enjoy: Natural Sleep Aid Guide, CBD Oil Guide: Finding Better Sleep with CBD, or A Guide To Using Melatonin
Listen to White Noise or Music:
Noisy neighbors? White noise machines and music are also wonderful for blocking out the disruptions caused by loud neighbors. White noise machines are wonderful for neutralizing sounds so you can get back to sleep with minimal distractions.
Learn more about white noise on our blog: Pros & Cons of White Noise Machines
Relaxation Exercises:
Many relaxation exercises involve breathing techniques that have you focus on deep relaxing breaths, focus exercises, along with visualizing relaxing scenarios. Although anything that helps you to calm your mind and relax your body is a great way to help you to get back to sleep. Just try a few out and see what you like and what helps you the most.
You May Also Like: Meditation for Sleep, Anxiety & Healing
Journal Your Thoughts:
This way you’re not worrying that you will forget all these great ideas by the time the morning comes. If there is anything keeping your mind awake, even if it is just that you’re excited about your day tomorrow, writing it down can help solidify the thought and take it off of your mind so you can fall back asleep.
Change Your Environment:
However, if the sight of the dishes you left in the sink last night causes mores stress, then don’t hang out in the kitchen. But, sometimes hanging out in our bedroom while we can’t sleep feels claustrophobic. By allowing yourself to get up and change your environment a bit may help you to shake off the cobwebs and relax again.
Avoid Sleep Disruptions:
Tips For Falling Back Asleep – Final Thoughts:
While preventing sleep disruptions would be ideal, we all get woken up during the middle of the night from time to time. Which is why we hope this post helps you to get back to sleep easily and quickly. Remember that trying to force yourself back to sleep often is stressful and can do more hurt than good. So be sure to always be kind to yourself and focus on relaxing instead of forcing yourself back to sleep.