WAKING DURING THE NIGHT?
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.
TIPS
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 and get it resolved ASAP, before a habit develops. 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 and allow your body to settle when it's ready.
Consider trying one of our Get Back To Sleep recordings (see below) which you
can have ready to play, if you wake up.
What to do if you wake in the night:
- Resolve what has woken you up asap.
- Think about a long term resolution to whatever has woken you up.
- Keep 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
- Try one of our Get Back To Sleep recordings! (see below)
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 CAN HELP
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.
Breathing & Affirmations
Guiding you through a simple Pranayamic breathing exercise, with soft
and gentle affirmations.
Counting Back
Counting is boring - boring is good at times like these!
Body Scanning
Mindfully checking in with each body part to ensure you are not holding any
tension and that each muscle is fully relaxed.
Soothing Talk
Smooth and soothing, gentle talking will calm you and send you back into deep sleep.
Dreamy Reverie
Gently helping you drift back off, feeling safe, relaxed and reassured, while you contemplate what wonderful things are in store for you in the future.
Getting Further Help
If you continually struggle to get a whole night's sleep, book an appointment with
your GP or healthcare provider. They will be able to decipher why this is
happening and help you resolve any issues.
They may ask you to keep a sleep diary for several weeks.
This is a daily log of your sleep habits. It can help identify things that might make it harder for you to fall asleep or stay asleep.
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