6. Avoid Looking at Your Clock
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest.
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep. This behavior may cause anxiety about sleeplessness.
To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.
If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
7. Limit Caffeine
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
- energy drinks
This stimulant can have disastrous effects on your sleep quality and sleep duration. Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime.
Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia.
8. Don’t Worry If You Don’t Fall Asleep Instantly
Is it possible to fall asleep in five minutes? Many people make the mistake of trying to fall asleep almost instantly, but going from wide awake to snoozing isn’t always like flipping off a switch.
Instead, start to wind down around an hour before bedtime, slowly setting up a sleep-friendly environment in your bedroom by dimming your lights and relaxing your body.
9. Visualize a Calm Place
If counting activates your mind too much, try engaging your imagination. Some say that visualizing something can make it real, and it’s possible this works with sleep, too.
Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from ‘re-engaging with thoughts, worries, and concerns’ pre-sleep.