There’s nothing quite like settling into a warm, cozy bed at the end of the day, pulling the blanket up to your chin, and waiting for dreams to take over. But what if your mind starts rehashing every worry and mistake, leaving you wide awake for hours? We’ve all been there. I used to wander around the house trying to tire myself out or watch endless late-night shows, hoping for some relief. Thankfully, I’ve found better ways to fall asleep or get back to sleep if I wake up in the middle of the night.
Firstly, resist the urge to get out of bed and turn on the TV if you wake up. No matter how tempting the show, watching TV or using bright screens can mess with your sleep even more. Natural light during the day helps your body produce melatonin, a hormone that regulates your sleep-wake cycle. Artificial light at night can confuse this process, making it harder to sleep.
Avoid screens an hour before bed, including TVs and backlit devices like e-readers. Instead, try reading by lamplight or engage in a calming hobby such as knitting or doing crossword puzzles. The goal is to relax both your body and mind before bed. It’s also helpful to leave a few hours between dinner and bedtime to ensure your body has time to digest, avoiding any discomfort.
I sometimes find that light tidying is soothing—not heavy cleaning, but small tasks like folding laundry or organizing surfaces. It helps to do this in the bedroom because a clean, clutter-free space can be more relaxing and less stressful.
Listening to soothing music can also be very effective. Nature sounds, classical music, or even whale sounds can help distract your mind. Personally, I prefer music with lyrics. Concentrating on the words and singing along in my head helps keep my mind from wandering into stressful territory.
Don’t underestimate the power of a good, solid bed. A comfortable mattress and a sturdy headboard can enhance your comfort and sense of security. A bed that doesn’t creak or move during the night is less likely to wake you up.
If severe sleep problems persist, it might be a good idea to see a doctor. These tips can help manage sleep issues, but there could be an underlying cause that needs to be addressed. If stress is keeping you awake, try to identify the source of your stress and find ways to address it. Reducing your stress levels can significantly improve your chances of getting that much-needed good night’s sleep.