As with phone screens, the bright light can interfere with your body’s production of melatonin and stimulate wakefulness. Continue relaxing muscles in different parts of your body until you make it to your feet.Įven if you get out of bed, resist the temptation to turn on your lights.Move to your neck and shoulders and think about relaxing them too.Focus on your face and think about relaxing each of the muscles.Here’s one way you can perform a body scan: One technique that many people find helps them relax and sleep is performing a full-body body scan.
With this technique, you inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth. One exercise you can use is called the 4-7-8 breathing technique. These techniques may also distract you from worrying about falling asleep. Performing breathing exercises or meditating may help calm your mind and induce sleep. Glasses with amber lenses are also an inexpensive way to block out blue light. Many devices offer a nightshift mode that changes your screen to a warmer tone. While it’s best to avoid checking your phone at night because of the potential for mental stimulation, there are some ways to reduce your exposure to blue light. Melatonin is a hormone made by the pineal gland in your brain that helps regulate your circadian rhythm and sleep cycles. Screens from smartphones and other electronics emit blue light that may suppress your body’s melatonin production. Avoid checking your phone or other screens People who deal with anxiety often worry about falling asleep and people who have trouble falling asleep often feel anxious. Research from 2019 found that the link between anxiety and sleep may work both ways. Staring at the clock may make you feel anxious about not sleeping, especially if you already deal with generalized anxiety disorder. Moving into a different room and doing something relaxing to distract your mind for a few minutes may make it easier to fall back asleep when you return. Many sleep experts recommend getting out of bed and going to a different room if you’re unable to fall back asleep within about 20 minutes. Using earplugs, turning on a fan, or listening to white noise can also help you drown out disturbing sounds. If a disturbing sound is coming through your window from outside, try shutting your window to block it out. LED lights from electronics and light coming through your window may it more difficult to fall back asleep. If you’re having trouble falling back asleep, look for any lights in your bedroom that may be disturbing you. If you’re having trouble getting back to sleep after waking up, it’s a good idea to avoid anything mentally stimulating and to focus on relaxing.
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How to go back to sleep after waking up in the middle of the night
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