I’m sure this has happened to you before. You’re asleep and all of a sudden you wake up in the middle of a dark night. There’s nothing unusual about that. All you have to do is turn over on your side and go back to sleep. It just happens that you can’t. Waking up in the middle of the night, you just can’t fall back asleep. It can be really frustrating. It’s important to note at the outset that waking up during the night is not unusual. On the contrary, most people wake up as many as 20 times a night.

Waking up is part of a healthy sleeping pattern. However, if you stay awake for more than a few seconds during these awakenings, it becomes a problem. This is because such waking is already unhealthy and can be part of insomnia. And unfortunately, insomnia affects quite a lot of people. Fortunately, there are some relatively simple tricks to minimize the amount of time you stay awake. Let’s review the things that are definitely not good to do after waking up at night.

The phone is passé

People who can’t fall asleep at night often reach for the phone. However, this is the worst thing they can do at any given moment. Because when you reach for your phone, it’s like telling your brain it’s time to wake up. Dr. Jeff Rodgers, a sleep expert and dentist in Dunwoody, Georgia, among others, explained this. That’s because the blue light on your phone mimics daylight and suppresses melatonin production. The hormone that regulates the sleep-wake cycle. So leave your phone off the hook. Even if you just want to see what time it is. Watching the time can make you even more nervous. And it’ll make falling asleep that much harder.

Going to the toilet is just as inappropriate as scrolling through your phone. It sounds a bit strange because it’s clear that you can’t control it if you’re woken up by the urge to urinate. However, getting up too often to go to the toilet is definitely a sign of other problems. Just drinking too much fluid before bed may be to blame. But it could also be an enlarged prostate. Women are more likely to wake up to use the toilet if they are pregnant and the foetus is pressing on their bladder. So if you go to the toilet more than once at night and you are not a pregnant woman, it is a good idea to consult a doctor.

━━ ( Source: Dmitry Ganin /  Unsplash+ )

Beware of medication

Sleep patterns can also be disrupted by medications, according to some research. Sleep disturbances are usually brought on by the consumption of alpha- and beta-blockers. Similarly, SSRI antidepressants and corticosteroids can disrupt your sleep. In fact, their side effects can affect hormones or bodily functions. And this ultimately prevents restful sleep. If you suspect that your sleep problems are caused by medication, talk to your doctor.

How to fall asleep again

If you have trouble sleeping or excessive night waking, it’s important to check your sleeping environment. Your bedroom should be comfortable, quiet and pleasant. Remove any lights that may confuse your brain. And block out any distracting noises if possible. Close the windows or wear earplugs. Or get a white noise machine to drown out outside noise. It’s a good idea to practise relaxation techniques and engage in quiet activity before going to bed. Television is not suitable, it is much better if you read some simple and quiet literature. It should not be anything exciting or mentally demanding.

Alternatively, listen to relaxing music. This will give you a sense of calm and help you fall asleep. Avoid smoking and drinking alcohol. Smoking can have a negative effect on sleep as nicotine is a stimulant. Alcohol is similar. It is metabolized quickly and this leads to waking. Have a non-caffeinated drink before bedtime, ideally herbal tea. You can choose herbs that will calm you down. You will find that sleep will be much more pleasant.