How to Fall Back Asleep

Relaxing music is a helpful tool for sleep.

When your sleep is interrupted, getting back into a steady slumber can be frustrating and cause you to lose even more sleep. Lots of things can wake you in the night, from noisy roommates to stress over the next day. Knowing how to get back to sleep with little effort can ensure you get the ample rest you need to get through your day.

Things You'll Need

• Relaxation music

Instructions

1. Don’t get up or turn on the lights. This is a sure-fire way to tell your brain that it’s time to start waking up, so stay in bed and let your brain and body know that it’s still sleep time. Keep a flashlight or dim nightlight nearby should you need any light to investigate a noise or go to the restroom.

2. Play some relaxation music or sounds. You can find CD’s for relaxing at most music stores. Keep a CD player or MP3 player cued up with the music near your bed; should you awaken, put it on low volume and concentrate on the soothing sounds.

3. Breathe in slowly and deeply counting to six and exhale slowly and evenly for another six seconds. Continue breathing this way and concentrate on relaxing all of the muscles in your body. If you feel any tight muscles, breathe deeply and imagine that tension leaving the muscles as you exhale.

Tips & Warnings

• If you’ve attempted to fall back to sleep for more than half an hour, get up. Forcing sleep will only cause more stress and worry. Make some calming tea, avoid strenuous activity and read a book or watch a television show until you either feel tired enough to try again or must get up for the day.

• An eye mask can help block out sleep distractions like the early-morning sun or a partner who comes to bed after you and turns on the light.

• See your doctor if you find yourself constantly waking in the night. This can be sign of underlying sleep issues such as sleep apnea.

• Don't engage in exercise that quickens your heart rate, like jumping jacks. This just awakens you further.

• Don't smoke. Nicotine, too, increases the heart rate and makes falling back to sleep that much harder.

• Don't drink tea unless it's really "all natural" made from something like rose petals. Even the decaffeinated teas have a trace of caffeine that will help keep you awake.

• Don't forget to use the bathroom so you don't wake up again needing to do so.

References

• Uncommon Help: How To Go Back To Sleep

Resources

• Read this Article in Spanish