I’ve talked a lot about children waking in the middle of the night and now want to discuss some tips for adults who have this same issue. In fact, some of my clients have this issue once their children start sleeping through the night, they are so used to waking for their children, they continue to do so even once though their children are not.
The Myth of Sleeping Through the Night
None of us sleep through the night without any wakeups. We all have partial awakenings when we are switching through sleep cycles. If you are normally a good sleeper, you probably don’t even realize you wake up. You may briefly wake, roll over, and fall right back to sleep. Every 90 – 110 minutes, we have slight awakenings. Every 3 – 4 hours we have more pronounced awakenings. This may be the time you get up to go to the bathroom, or maybe need a drink of water. The problem becomes when you have these partial awakenings and then cannot fall back asleep afterwards.
Tips to Fall Back Asleep
Here are some tips to help you fall back asleep in the middle of the night:
- Make sure your temperature stays fairly consistent through the night so you are comfortable.
- Use white noise to block out outside noises and give your brain something to focus on.
- Keep a pen and paper next to your bed to write down any important thoughts you have.
- Keep a water bottle near your bed in case you are thirsty.
- Do not turn on lights or electronics in the middle of the night.
- Get blackout curtains if early morning sunlight disturbs you.
- Do not look at the clock.
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