WAKING DURING THE NIGHT?

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Are you sick of waking up during the night? 

Waking up in the middle of the night can be incredibly frustrating, leaving you tossing and turning as your mind races. This interruption not only disrupts your rest but can also make the next day feel overwhelming and exhausting. There are many causes for waking during the night, from heightened anxiety, stress and overthinking, to sleep disorders, fluctuating hormones and bladder issues. But don’t worry, there are ways to tackle this issue. Scroll down for practical tips and strategies that can help you 

get back to sleep and enjoy more peaceful nights.

Prevention. Notice what has been waking you up during the night before. 

For example: Do you often need the loo? Are you waking up cold or too hot? Is sound disturbing you? Is your bed uncomfortable? Are anxious thoughts waking you up?

Look for a pattern (if there is one) and get it resolved ASAP, before a habit develops. With No Judgement. 

If you wake regularly during the night, try not to get annoyed, worried or frustrated about it. This will not help. Exercise self-compassion and just focus on staying calm and relaxed, allowing your 

body to settle again when it's ready. 

Consider trying one of our 'Get Back To Sleep' recordings 

which you can have ready to play, if you wake up. 

They will lull you back into sleep.

What to do if you wake in the night:   

• Resolve what has woken you up asap 
• Think about a long-term resolution for whatever has woken you up 
• Keep the lights off, but use a light if you need to leave your bed
• Keep eyes closed unless leaving your bed
• Don’t check the time, this can provoke anxiety or annoyance 
• Avoid looking at your phone/tablet for more than a few seconds. Its blue light can suppress your body’s melatonin production which regulates sleep cycles 
• If you’re still awake after 20 minutes go to another room and do something you enjoy for a while and then return to bed when you’re feeling sleepy again

What NOT to do if you wake in the night:

• Don't get angry or frustrated with yourself 
• Don't try to force yourself to sleep - it doesn't work that way!
• Don't make a bid deal out of it   
• Sleep is like a cat - it does what it wants on its own terms 

We have a range of 'Get Back To Sleep' recordings which are short, mindful and meditative sessions 

that will settle you and ease you into the continuation of your night's rest. 

They are particularly useful for anyone suffering with anxiety at night because they encourage the parasympathetic nervous system to restore the body to a calm and composed state, counteracting the sympathetic nervous system, which creates the fight/flight response in the body. 

Have a recording ready to play, if you should wake up.