Getting Back to Sleep

Do you find that you wake up several times during the night, or that you wake up after only a few hours of falling asleep – and then have trouble getting back to sleep? This type of insomnia can leave you feeling very tired when the morning comes.

The first thing you should do is to try and pinpoint the source. Is it physical? Any pain you experience can cause insomnia, as well as allergies, illness, snoring, sleep apnea, or medications. Is it something you are doing during the day? Review your diet, alcohol, caffeine, nicotine, intake, along with how late in the day you are consuming any of these items. Emotional issues, such as anxiety, depression or stress are well-known sources of insomnia.

Once you are able to zero-in on the cause, you can begin to work on solving your sleep problems. Meanwhile, here are some tips to help you get back to sleep:

If you listen to relaxation or visualization recordings, try practicing these methods on your own. Being able to relax yourself quickly, before you have become fully awake, will help you to go to sleep fast.  Mindless, repetitive thoughts will help your brain to relax again. Play the relaxation recordings if you have them nearby.

If you cannot relax or get back to sleep, then get out of bed and leave the room. Find something relaxing to do, until you begin to feel sleepy again. Read a boring book, listen to soft music. Don’t do any work or watch television, as these things will cause your brain to work instead of relax.

Have a cup of sleep inducing herbal tea or some warm milk. If you are hungry, eat a slice of turkey.

If you are waking up on a regular basis, you may want to consider going to bed a little later, so that you spend more time sleeping instead of tossing and turning. Even if this means that you spend less time in bed, it is better if that time is spent sleeping well. You can always increase the time later.