Waking Up in the Middle of the Night: It’s common to wake up in the middle of the night for some reason after sleeping through the night. But if you can’t sleep after waking up, it’s hell.

Many people are losing their good sleep due to this problem. There are many reasons for waking up in the middle of sleep. Whether you wake up in your sleep due to a sound or a nightmare, or any other reason.. you can fall back asleep with simple tips. Let’s see what those tips are that promote sleep.

No screen

Some people look at their phones because they can’t sleep. This is not good at all. The sleep that should come is also lost due to looking at mobiles. This reduces the production of melatonin and damages the circadian rhythm.

Don’t look at the time..

Do not look at the time under any circumstances when you wake up in your sleep. Because when you look at it, you feel like you haven’t slept for a long time. That also makes you sleepy. Or you can’t sleep even though it’s almost time for you to wake up. So stop looking at the time when you wake up.

If you wake up because of noise..

If you wake up because of any noise, you can use earplugs. Or you can also increase the fan speed to reduce the noise. Or you can listen to white noise. A study has shown that this white noise improves sleep.

Change the place..

If you wake up in the middle of the night.. If you don’t fall asleep within 15 minutes.. change the place you are sleeping in. Or move to another room. If you follow relaxation techniques later, it will be easier to fall asleep again.

Meditate..

Breathing exercises and meditation can also help you fall asleep after waking up. If you don’t want to do this, follow the 4-7-8 rule. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

Relax your muscles..

If you can’t sleep, try to relax your muscles. Tighten and release your muscles. This will also help you sleep well.

It’s better if it’s dark

It’s less likely to sleep if it’s light. You can use blinds for more benefits. This will help you fall asleep faster.

Music

Listen to music that calms your mind. This will help you avoid noises that disrupt your sleep and help you get a good night’s sleep.

All these techniques will help you fall asleep again immediately after waking up. If none of these work for you, seek medical help. Otherwise, you may have to face health problems. You can overcome this problem with expert advice.