by Kay Bee

Created on: January 17, 2013

Waking briefly during the night is normal, but falling back to sleep can be a problem for some. Here are a few easy ways to get back to sleep and enjoy a good night’s rest. 

Worrying about getting back to sleep or the amount of sleep an individual has had, is a sure way to stay awake. Worrying keeps the mind active and the body tense. If this is a problem, it’s a good idea to leave a notepad and pen next to the bed to record worries that arise during the night. Noting problems down and deciding to deal with them the next day, can calm the mind and prepare it for sleep. 

Meditation, deep breathing and relaxation exercises, relax the mind and body without the need to get out of bed. Concentrating on breathing takes the mind away from worries and calms it. A handy way to relax tense muscles is to tense the muscles for a few seconds and then release the tension quickly. Starting from the toes and making the way up the body, a muscle group at a time. This can be done several times, without needing to leave the comfort of the bedroom. Even if this technique doesn’t lead to sleep straight away, it will relax and rejuvenate the body.  

If an individual has been awake for more than 15 minutes, it’s probably time to get out of bed and try to relax. Many people turn to the television or computer screen, but these activities stimulate the mind rather than relaxing it. A relaxing activity with the lights low, such as reading a book, soaking in a warm bath or listening to music will provide better results. 

Coffee, cigarettes, bright lights and heavy meals should be avoided during sleepless nights. Stimulants wake up the mind and interfere with sleep. Heavy late night snacks take a while to digest and make sleep uncomfortable. A glass of wine may help a person get back to sleep initially, but can lead to a restless night’s sleep and early morning waking. Calming herbal teas or a glass of milk is a much better idea. 

Getting back to sleep doesn’t need to be difficult; staying away from stimulants, noting down concerns to deal with the following day and relaxing body and mind should have a person back to sleep in no time. However, if symptoms persist, consult a medical professional.

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