How to Get Back to Sleep When Sleep is Disrupted

If you occasionally wake during your normal sleeping time, this isn't uncommon at all. It could be a sudden or loud noise, if you have children, certainly a restless or crying child will awaken you from your sleep. Bodily functions are certainly a reason that many people find themselves waking up and even having to get up at some point in their sleep routine.

Waking up during sleep isn't a problem or any type of a caution sign unless waking up becomes a constant problem and/or you find it near impossible to get back to sleep after doing so.


If you have woke up for some reason and find that you are struggling to fall back to sleep here are a few suggestions that may help you get back to a full slumber.

How to Get Back to Sleep When Sleep is Disrupted

No luck... get up and get out of bed and move around just a bit.

Now I know this might sound counterproductive to sleeping, but here's why getting up makes sense. Believe it or not your body just might not be tired. This may be especially true if you've already been asleep for 5 or more hours. So if you can't seem to fall back asleep after you've been trying for about 20 minutes or so, go ahead and get up and do something that will make you tired again... turn on a low light and read or peruse a book or magazine... you don't want to turn on a bright light though. We don't want to send any signal to your internal clock and your body might really think it's time to wake.

Do not start up any activity that is going to require you cranking up your brain power... especially anything related to your job or your school work. The same strategy holds true for the television as well... don't opt for something on television that will stimulate your brain into action. Turning on the radio would be a better choice.

Practice visualization
Although the theory behind counting sheep seems a bit hackneyed, the concept is proven. Imagine or focus on something repetitive or monotone. This can help your mind lose interest and soon you will find that it will begin to shut down. If you can get your brain to focus on the on an image or a repetitive or constant tone (such as the low hum of a fan), it won't wander off into trying to solve issues at work, school, or around the house.

Have a light snack
If after getting up you realize that you're feeling a bit hungry, it will be difficult to fall back asleep. So have a small bite to eat... just make it something light. Optimally, try to eat something that will help your body release serotonin, a relaxant, such as turkey or peanuts or milk. Anything light that won't stimulate a flurry of digestive activity, yet gets something in your stomach is a good idea and will help you fall back to sleep.

Go to bed later
Many times the problem with not being able to get to sleep is just the fact that your body isn't that tired. If you go to bed and you have trouble falling asleep, you simply might not be tired when you go to bed. So stay up a while longer. The key is to use that extra time to relax and unwind. It is kind of like approaching the runway to slumber. Don't use the time to pound out more work.

Many times people have trouble going back to sleep because they keep mentally replaying what's ahead of them in the schedule tomorrow. One of the best ways to put your mind at ease is to write down your to do list, your schedule, or whatever you have in front of you tomorrow. By doing this you will assure your mind that all is well and that you have everything under control... your brain will appreciate this and allow you to fall asleep.

Continuing the thought on approaching the slumber runway... take a nice hot bath or shower prior to hopping into bed. This relaxation technique can help make getting to sleep that much easier. Remember, the goal ultimately is to get your body to sleep for the entire time it is in bed.

Adjust the room temperature and check your sleeping environment.
The temperature in your room could be the reason that you struggle sleeping. Make sure you have your sleeping environment conducive to what your are trying to accomplish... sleep.

Remember, waking from sleep is not unusual, constantly waking and/or not being able to go back to sleep may require to adjust your sleeping habits... in most cases a few minor adjustments will do the trick.

How to Get Back to Sleep When Sleep is Disrupted

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