Many of us have been unable to get back to sleep in the middle of the night and it’s no fun.
Sometimes interrupted sleep may be caused by health issues (sleep apnea, acid reflux, chronic pain for example) but if you don’t have an underlying health concern, try one of these ideas to help you get the sleep you need.
5 Tips To Get Back To Sleep
1. Ignore The Clock
Resist the urge to look at the clock because it's the easiest way to become anxious about the lack of sleep you’re getting. Once you’ve set your alarm, turn your clock away from you so you can’t see it.
No checking your phone for the time either because the next thing you know you’ll be scrolling through social posts.
2. Keep A Notebook By Your Bed
Sometimes your best problem solving comes in the middle of the night. If you suddenly wake up at 3:30 am and have a solution to something that’s bothering you jot it down. It allows you to stop thinking about it (and hoping you’ll remember it) and when you find that note in the morning you’ll be delighted to have a solution.
Some people find that reading a chapter or two in the middle of the night, relaxes them enough to get back to sleep. But no thrillers or horror stories because you don’t need to give yourself something else to worry about. Go old school with the book and avoid screens because they can interfere with your ability to get back to sleep.
4. Use A Book Light
If you do want to read or write down thoughts in the middle of the night, invest in a book light rather than using your lamp or overhead light. It will help signal your body that it’s not quite time to get up yet.
5. Too Hot/Too Cold
The temperature of the room can prevent you from staying asleep. Between 65 and 72 degrees is what is recommended but it really depends on your own internal thermostat.
Experiment with bed linens, sleepwear, and room temperature to find out what combination gives you the best night's sleep, and you may need to modify it with the change of the seasons.
Twin Lakes is a continuing care retirement community with villa homes, apartments and more, focused on supporting the vibrant and active lifestyles of our residents. For more information, contact Twin Lakes online or at 513-247-1300.