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Instead of checking your phone, take a few moments to practice deep breathing exercises or mindfulness meditation. Techniques such as box breathing (inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds) can help calm your nervous system and promote relaxation, making it easier to fall back asleep.
3. Get Out of Bed If You Can’t Sleep
If you’ve been awake for more than 20 minutes and can’t fall back asleep, it’s better to get out of bed and do something relaxing in another room. Try reading a book or listening to calming music or a podcast. Avoid using your phone or engaging in any activity that might trigger alertness.
4. Set a Sleep Schedule
Maintaining a consistent sleep schedule can help improve your sleep quality. Going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm and reduces the likelihood of waking up in the middle of the night. Good sleep hygiene practices, such as avoiding caffeine late in the day and having a relaxing bedtime routine, can also help prevent nighttime awakenings.
5. Consider a Sleep Aid (With Caution)
If you’re struggling with frequent nighttime awakenings and poor sleep quality, consider speaking with a healthcare provider about possible solutions. They may suggest the use of natural sleep aids like melatonin supplements or recommend cognitive behavioral therapy for insomnia (CBT-I) to help you overcome sleep disturbances.
Final Thoughts
Waking up in the middle of the night can be frustrating, but reaching for your phone may only make the situation worse. The blue light emitted from screens, mental stimulation, and increased anxiety all work against you when you’re trying to get back to sleep. By avoiding phone use at night and adopting healthier sleep habits, you can improve your sleep quality, reduce stress, and wake up feeling more refreshed. If you’re struggling with sleep on a regular basis, consider seeking professional advice to get to the root of the problem. A good night’s sleep is key to your overall health and well-being!
