It happens to everyone sometimes: waking up in the middle of the night and then not being able to fall asleep again. If this happens to you on a regular basis, it is very frustrating and can have a major impact on your daily life.
As much as you want it, you can’t fall asleep anymore. People who are busy during the day have plenty of time at night to think about their problems. Some people have trouble relaxing because they suffer from stress. You can do something yourself to learn to sleep better.
Wake Up In The Night
Especially if it happens regularly, it can be one of the most frustrating things that can happen while sleeping: you wake up in the middle of the night and you can’t get back to sleep. If that happens occasionally, don’t worry about it. Everyone suffers from it sometimes. But if it happens to you more often, maybe you should take a closer look at what you ate or did that evening.
Looking For A Solution
If it’s due to noise pollution from outside noise or from a snoring partner, the cause may be obvious. Maybe earplugs can offer a solution. There can be several reasons for lying awake. If you lie awake in bed halfway through the night, you could try the things below.
Write down your thoughts
Many people find that it helps if they keep a diary in which they can, as it were, discharge themselves. Put everything that is on your mind at that moment on paper. For example, you can also write a letter to the person you are upset about. You don’t have to send that letter, it’s just about expressing your feelings and clearing your head.
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Thinking About Problems
At night in bed, you have plenty of time to think about your problems. Remind yourself that in the middle of the night, there’s nothing you can do about problems you’ve run into. Then convince yourself that it’s best to put those issues out of your mind until you’ve refueled and you have the opportunity to change the situation. Talking to yourself in which you tell yourself often helps you break the cycle of worry. In the morning you might wonder why the hell you’ve been so worked up about. The night tends to magnify problems until they seem insurmountable.
If you think you really can’t sleep, get out of bed and do something that you find really boring. Lying awake in bed for a long time and worrying only arouses the wrong emotions that will prevent you from falling asleep. It is not wise to use the computer or watch television. If you decide to start reading, make sure you don’t wake up extra. Maybe it’s something to read a boring article from the local newspaper. An exciting story could only stimulate your brain.
Some people benefit from listening to a relaxing CD or taking a warm bath. A warm bath gives the body a signal to relax. Lavender in your bath water can help trigger a sleep response. There are also relaxation exercises you can do or meditate on.
Whatever you do, it is best to turn on as few lights as possible because light has a stimulating effect. A little light, even from the clock radio, can disrupt the production of the sleep hormone melatonin. Also, make sure that your curtains are closed properly so that no light from the outside can enter. If you want to sleep deeply, a sleep mask can offer a solution.
You can train yourself in relaxation techniques where you first tense your muscles and then relax them as much as possible. It is best to start such an exercise with your toes, and then work your way through the whole body and end with your head.
Shallow breathing is a sign of stress. If you find yourself tense, focus on your breathing. Inhale for a count of four, then exhale slowly as you count to four again. The more oxygen you take in, the better you will relax. Do this breathing exercise ten to twelve times. Many people fall asleep halfway through.
Milk contains a number of amino acids (proteins) including the substance L-tryptophan. This is a precursor to the sleep hormone melatonin that your body produces. That’s why a cup of warm milk can help you fall asleep.
Chamomile is a good option because it has a calming effect. Just like warm milk, it can be a good solution when you can’t sleep.