7 Science-Backed Tips to Get You Back to Sleep at Night
Sleep is one of those things that you don’t
really cherish until it’s gone. And having a good night’s sleep is
integral to our wellbeing, focus, and life satisfaction. Unfortunately,
nearly everyone has had an insomnia episode at least once in their
lifetime, and a third of the population is showing symptoms of insomnia.
What’s more, one’s risk of waking up in the middle of the night rises as
we age. According to the Sleep Foundation, up to 48% of older adults
suffer from chronic insomnia, and 69% of men and 76% of women past the
age of 40 wake up to go to the bathroom at least once every night. But
what should you do once you wake up in the middle of the night?
Don’t panic and follow these simple science-backed tips that will lull
you back to sleep.
1. Turn down the temperature on the thermostat
It turns out that the temperature of our
bedroom affects our sleep quality. Temperature regulation plays an
incredibly important role in our sleep cycles - the body temperature
naturally drops around bedtime. This is a necessary biological process
that’s part of circadian rhythms that regulate our sleep, eating
schedule, and energy levels.
And while this natural drop in body
temperature works well in most people, a cool, but not freezing room
temperature can facilitate this process and help you fall asleep faster.
The recommended range of temperatures is between 60 and 67°F (15-19°C).
A cool room temperature is especially beneficial for those whose
circadian rhythms are disrupted (which is true of some insomniacs), as
it nudges your body in the right direction even when you don’t feel
particularly sleepy.
You can also take advantage of this natural propensity to feel sleepy
when you wake up at night. Simply turn down the thermostat by a few
degrees, and cozy up under the covers. Interestingly, scientists have
also proven that sleeping in a cold room benefits our overall health. To
learn more, read our article The Health Benefits of Sleeping in a Cold
Environment.
2. No devices in bed
When it comes to healthy sleep, electronic
devices like smartphones, tablets, and laptops are your worst enemy. You
may think that scrolling through the phone and reading a few articles
or going on social media will help you fall back asleep faster, but the
truth is that this can turn a minute sleep interruption into a sleepless
night.
Screens from electronic devices emit blue light that suppresses the
brain’s production of melatonin, the sleep hormone. Blue-light that
comes from devices that you keep close to your eyes, such as a
smartphone, is especially hazardous. As W. Christopher Winter, the
director of the Martha Jefferson Sleep Medicine Center revealed in a
statement, "Electronic devices emit light that can keep you
up—especially the ones you hold closer to your face, like a mobile
device."
And then there’s also the potential of excessive mental stimulation as
you get carried away reading and watching stuff online, which can also
end up keeping you up. Therefore, one of the best ways to ensure that
you get back to sleep is to keep your phone away from your bed. You can
still keep your phone in your bedroom so that you hear your morning
alarm and whatnot, but place it on the dresser or anywhere out of
immediate reach.
3. Keep the lights dim and the noises down
While blue-light is definitely the worst
offender for your sleep health, other lights can also interrupt your
sleep. Both LED lights and lights coming through the windows could make
it difficult for you to fall asleep. Having a weak night light that
emits warm light is fine if you prefer not to sleep in total darkness,
but beware of any strong lights.
Likewise, any other excessive stimulation of the sense, like loud
noises, can mess up your sleep, so it’s a good idea to invest in
earplugs, to listen to white noise, or simply turn on a ceiling fan to
cancel out any potentially-disturbing sounds.
4. Try relaxation and deep breathing
Irrespective of the cause that woke you up
in the middle of the night, insomnia can be quite scary and stressful,
especially if you have things to do and places to go in the morning.
Therefore, you should focus on relaxing your muscles and your mind in
whichever way you prefer in order to fall back asleep.
You can accomplish this, for example, through guided imagery - by
imagining a relaxing activity, like sitting on the beach or watching
your favorite movie with your family. A few other methods you can try
are meditation or deep breathing. Here’s one breathing exercise you can
use. It’s called the 4-7-8 breathing technique: take a deep breath
through the nose for 4 seconds, then hold your breath for 7 seconds, and
finally, breathe out through your mouth for 8 seconds. You can repeat
this method 3-4 times.
5. Don’t be afraid to walk around
Some people feel that getting up and
walking around can disrupt their sleep completely, but this is not true,
in most cases. In fact, many sleep experts advise getting up and doing
some distracting or relaxing activity if you can’t fall back asleep for
20 minutes or more. Any light housework, some stretching, drinking a
warm beverage, reading a book, or solving a puzzle will help you get
your mind off the fact that you can’t fall asleep. And in many cases,
that’s exactly what we need in order to feel sleepy again.
6. Take a warm shower
If meditation or breathing exercises aren’t
your thing, but you feel that your muscles are tense or your thoughts
are racing, try taking a warm shower. The warm water will help you
relax, and when you step out of the shower, your body temperature will
drop by a few degrees, which, as we already discussed, helps your body
get into “sleep mode.” So try and take a quick warm shower and hop back
into bed.
7. Don’t look at the clock
So, we talked a lot about the importance of
relaxation and stress reduction in this article. And you know what
doesn’t help you relax? Staring at the clock on the bedside table and
realizing that it’s 3 AM and you’re wide awake. This is especially true
if you have work or plans in the morning.
As neurologist Brian Murray pointed out to CBC Canada, "The problems
occur when people's minds start to race and they start to worry about
things… Looking at the clock will make people feel anxious about not
falling back to sleep. That causes the body to release fight-or-flight
hormones, which interfere with the sleep onset process."
Therefore, try to put away the clock without looking at the time, and,
once again, avoid reaching for the smartphone. Instead of worrying about
how much time you have left to sleep, focus on the tips we mentioned
earlier.