How can you avoid waking up in the middle of the night?

If you are caffeine sensitive, don’t drink anything caffinated after a certain time. Don’t drink fluids right before you go to bed.

Actually, most of the time I sleep like 12 Am and it’s imposible to wake uo in the middle of the night and also before sleeping I pray for a good rest or sleep.

Going to the bathroom afterwards and relaxing beforehand helps you sleep the whole night . Keep your room cold dark and quiet it really helps with falling asleep

To figure out how to avoid it we have to look at what causes it. You could have sleep apnea, you could be anxious or depressed, you might need to pee, or you have insomnia, you might be too hot, or use screens too much before bed. The first thing I would suggest if it’s becoming a real issue is to speak to a healthcare professional and get their advice. Otherwise here are some measures you could take;
Reducing blue light exposure.
When you are exposed to blue light at night, it can trick your brain into thinking it’s daytime aka keeping you awake.
Lowering the temperature in your room.
Try setting your bedroom temp to somewhere around 70 degrees so you can ensure you stay cool while you doze off into sleep.
Reduce naps.
When you sleep during the daytime it disrupts your internal clock, making you wake up in the night. Try to eliminate or shorten naps.
Avoid caffeine later in the day.
Caffeine can stay in your bloodstream for anywhere between 6-8 hours. Try to keep your caffeine intake before 3:00.
Take a hot bath or shower.
Doing so can help improve overall quality of your sleep and has been shown to help you fall asleep faster.

Waking up in the middle of the night and not being able to fall back asleep can feel awful. We have the expectation that we’ll sleep the night through, and when that doesn’t happen we can feel like a failure. There also seems to be a much higher sense of anxiety in the darkness, when everyone is asleep, than in the daytime. When I do wake up in the middle of the night, I try to be very gentle with myself. I breathe into my muscles to relax them, sometimes actively stop thinking about stressors (I have a trick where I put my own face on anyone else’s face I’m thinking about), and sometimes I listen to a it’s nidra meditation.

To prevent waking up at all, I try to follow really great sleep hygiene. I use low lights and hour before bed, try to give myself a nine hour sleep opportunity, and take a shower before bed. I usually do a pose called “constructive rest” for 10-15 min while listening to a meditation podcast.

To avoid the above situation, one should not think about things which would cause them to feel nervous, anxious or sad,,

Creating a bedtime routine for yourself. Count back 7-9 hours from you have to wake up in the morning. Add one hour or 30 minutes to that time and do something good for yourself. Do you like to read? Watch tv? Take a shower? Pray? Do that. Then set your alarm and put your phone across the room and lay down to sleep. Cooler temperatures help relax your body. Take it one night at a time. Revisit your routine and adjust to your comfort.

I must waking up inthe middle of the night to drink water 💧 and eat some thing for stomic like Ugart , i have Ramadan and will didnt eat nothing all the day until 20:25 in the evining ))

I haven’t slept through the night in quite some time as I have an infant, but after my first son I found a man who does self hypnosis videos and they worked very well for me. I put in headphones and never remembered falling asleep. When I did wake up I felt much more rested and if I woke up in the night for any reason I would fall right back to sleep. Michael Sealey is the name of the guy. He has tons of videos and I’m sure there are plenty of other people who make videos like these. I also like to listen to binaural beats with some kind of underlying white noise. (Rain, fan, etc)

I think it’s best to figure out what is waking you up. Is it light, noise, having to go to the bathroom, or just feeling awake? Once you find the cause of what is waking you up, try to come up with a solution to put it out. For example, using an earband (rather than earplugs, do not sleep with earplugs in), a noise machine or fan or white noise on your phone, a sleep mask, taking melatonin before bed, winding down before bed, drinking chamomile tea or warm milk before bed, or even speaking to your partner or family if they are interrupting your sleep. It can be hard to come up with a solution, but once you find one it will reward you tenfold.

Just remove all disturbing factors like phone or lights and make sure the last thing you do before sleeping is going to the toilet.

Good temperature, not too much water, no caffeine for hours prior, no eating too late, ambient sounds to block random house noises, and dark or dim lighting depending on preference

With fabulous, I’ve been starting to make my room as dark as possible to help me feel as though I’m already asleep. If I wake up, I just close my eyes and try not to think.

I do not wake up in the middle of the night . But may be the thing the help mostly to go to bathroom before going to bed.

What I’ve done is try not to drink water an hour or two before bed so I don’t wake up in the middle night. I’ll put on soft music or something that won’t change and tone or volume which will allow me to have some white noise. But I still struggle staying asleep throughout the night. A lot of it can be tributed to my ADHD and the medication used to help with those symptoms. Otherwise I’m not sure what else to do.

I don’t use y’all’s wake up in the middle of the night, my suggestion is don’t allow any annoying noises to interfere with your sleep.

I recommend scribble journaling before bed to just dump all the worries that may be plaguing you brain onto paper. Also, make sure any bright lights (e.g from your alarm clock or phone) are kept away from your sleeping area.

Make sure to be relaxed before going to bed and be sure to do all of your business beforehand. For example, take allergy medicine if you need it, go to the restroom, make sure your room is comfortable and there’s no noise or distractions!

Here is a 10 minute ritual so that you can avoid waking up in the middle of the night. For the first 2 minutes exercise and tire your muscles for the next 6 minutes pop into a hot or warm shower so that it will get you into a very nice sleepy mood. The next 2 minutes spend it on the comfiness of your bed so technically it’s kinda like making your bed. If you do this 10 minute ritual, I guarantee you that you will never wake up in the middle of the night.

There is no certain way because that is just your body, but you can help. If you make sure to leave everything stressful behind before bed and plan so your calm that will help. Do some mediation and try using an eye mask and making your space cooler, you might be getting hot in the night!

To avoid waking up during the night I usually do a sleep prep routine. I enure the area I sleep in is clean, fresh with lavender and Jasmine scents and the air is cool. Make sure its quiet and stretch. No electronics an hour before and I sleep through the night. Oh and no liquid after 8pm.

I usually put on rain or calm music or sounds and then grab a book.
Usually, a book that is not interesting and doesn’t have any cliffhanger like academic books or self-help books.
I also make sure to freshen up before going to bed so that I do not have to wake up in the middle of the night for the washroom.
Sometimes I keep a glass of water beside my bed.
If I’m not in the mood to read then I fall asleep listening to a cosy / self-help podcast.

To avoid waking up in the middle of the night, you can try a few strategies:

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine to block out any disturbances.

3. Avoid stimulating activities before bed: Limit exposure to screens (like phones, tablets, and TVs) before bedtime, as the blue light can disrupt your sleep. Instead, engage in relaxing activities like reading or taking a warm bath.

4. Watch your caffeine intake: Avoid consuming caffeine, such as coffee, tea, or energy drinks, in the late afternoon or evening. Caffeine can interfere with your ability to fall asleep and stay asleep.

5. Manage stress: Practice relaxation techniques, such as deep breathing, meditation, or journaling, to help calm your mind before bed. If you find yourself worrying or ruminating at night, try writing down your thoughts to help clear your mind.

Remember, it may take some time to adjust to these changes, so be patient with yourself. If you continue to struggle with sleep, it’s always a good idea to consult with a healthcare professional for personalized advice.

Before you go to bed, you can use relaxing methods, such as: breathing, meditating or other methods. This could improove your sleep and make it better.

Well for me I vape,so when the nicotine leaves my body,yes I vape that much,it makes me wake up out of a dead sleep and go do it,also I get dehydrated so i drink alot of fluids at night so in turn it makes me get up and pee alot. I don’t sleep well anyway im up every 30 to 2 hours. If I make my bedroom quiet,dark,and cooler with just the ceiling fan going,I can sleep better.

actually i think i always do that but avoiding it by going to drink a cup of water and avoiding looking at my phone to have a full time and complete time of sleeping to have a fresh start

Making the environment helped to relax and avoid hunger by having a great nutritious dinner. Craving in the night is the worst.

Go to sleep earlier and turn off electronics 2 hours before sleeping so that you have a higher chance of fixing your regime, and wake up early and make sure you get sunlight as soon as possible after waking up to alert your body

For me, keeping a good sleep environment is key. I try to keep my room cool, quiet and dark during the night. Most important for me is the cool. I love the slightly cold air and cold bedding to snuggle in! Another important thing is to try and calm down before sleep. Maybe try meditating. And also, if you sleep more than you are used to or more than 9 hours a day, it might be a reason you wake up. Try sleeping less haha 😄 Hope it helps!!

You should prevent anything that normally wakes you up from happening. Keep your sleeping area nice, dark quiet and cool enough so you can sleel through the night. Also write down what specifically wakes you up so you can find solutions to your problem.

Well it depends what is waking you up but if it’s noise or the light cover all the cracks in your room with pillows clothes blankets ect!

When I go to sleep, I roll in my comfortable position and put my blanket over my body. Before I fall asleep, I’m always thinking about my dream career or my future.

With sleeping in the time and didn’t sleep in the morning so I will be tired so I will sleep without waking up only at the morning

When you do things that make you feel happy and you achieved something or productive or proud it will make you happy it will give us comfortable night
Plus I don’t know other cause when sleep I forgot all worries so I sleep well

When I was young (5-14) I really struggled with staying asleep. I remember I used to stay up until 12am playing with dolls or reading books because I just couldn’t sleep!
Then I discovered audiobooks and a sleep spray I use everyday now, called “ “. It has worked miracles and I’m now able to sleep more imminently and much deeper than before. I hope this helps

Sleep later into the night and if it becomes severe such as; nightmares, falling asleep during the day, waking up gasp for air etc. see a doctor or a therapist it could be a problem but often it’s completely normal to wake up in the middle of the night.

Stretch and meditate right before bed, meditating laying down with feet up is the most beneficial to me because that position lowers your heart rate and the meditation slows down the mind, helping aid in deeper better sleep and therefore less wake ups in the night

Sleep in quiet, cool and dark space. Avoid eating too much rich food or drinking too much alcohol after 6pm. Make a list of everything you want to achieve or think about and then put it out of your mind. Meditate. Focus on a happy place.

I wish I knew! This is my problem as well, and I have nothing but solidarity for you. I can’t avoid it, but when I do wake up in the middle of the night, I take a melatonin and put on a familiar audio book and I’m generally able to fall back to sleep.

Don’t drink too much water at night it may result in waking up to go the washroom. Don’t try to think anything, when your brain is working you won’t be able to sleep

You know I hate this question because I have PTSD. So waking up in the night from nightmares or just in fear is something I’ve gotten used to. That’s doesn’t mean there aren’t things that help. Journal any emotionally heavy subjects or thoughts before I go to sleep helps me sleep better and have less nightmares. Attending therapy had helped and just taking care of my personal space has helped me. All of those things have helped me stay asleep longer in the night. That doesn’t mean I won’t wake up in the night though. What’s helped me more than ways to stay asleep is accepting that sometimes I will wake up. I make a plan of what I’ll do when I wake up I either go to the bathroom or listen to a lighthearted show I have playing in the background. I can’t say theirs a sure fire way that you can go to sleep and stay asleep, but these things can help loosen the burden.

Making sure I have a full glass of water and I’ve used the bathroom. Making sure I’ve checked and put away every reason I would have to get up

Make sure that there are no loud noises that could wake you up ( your washer or dryer, or any loud sudden noise can wake you up.) I like to have some sort of white noise or fan going so that if there are any noises that would wake you up the constant noise drowns it out. I find that I wake up in the night when there is a really bad thunderstorm that is really loud. In that instance you can’t control the weather so just try to relax even if you can’t fall asleep right away. Sometimes your body will just wake up in the middle of the night with no reason, but it definitely helps to figure out why you are waking up in the night. Make sure that you aren’t stressed about anything before you go to bed, and make sure that you have a consistent bed time routine so that your body feels comfortable going to sleep and relaxing. If you find yourself waking up about every night then try talking to your doctor or medical professional so they can help you figure why you keep waking up. I hope that this is helpful and that you stop waking up in the middle of the night.

You could try doing anything you would do in the middle of the night before you go to bed(have a snack, go pee) or you could just work out so that you remain sleepy

And toxicants are not the answer unless you have a prescription from a doctor and a short-term reason to use medication to stay asleep during the night. The long and hard answer is to get up early in the morning, exercise and workout, eat healthy throughout the day and exert enough energy and effort throughout the day that you need rest by the time the night comes and your body is ready to quietly go into slumberland naturally and gracefully where you’ll stay asleep throughout the night Awakening more refreshed and ready to do it all over again!

I have not really figured this answer out yet. Besides doing the obvious like getting rid of noise and lights and things that could wake me. Maybe do a rough workout before going to bed. Just to exhaust yourself even more so maybe you won’t wake up through the night.

Try not to drink too much water at night, try not to sleep too much during the day, try to keep room temperature at your preferred comfort level. Also don’t eat a heavy dinner.

Just by relaxing and making sure you are lost in deep sleep. I often use relaxing videos or just videos in general as a relaxing method. Hearing other things instead of your busy brain really helps, especially if you have anxiety, this places your focus on something else so you get sleepy and doze ofd without worrying about things that might wake you up later <3

If I’m being honest, I don’t know the answer to that haha. But some things that have helped me not lose my body’s desire to fall asleep again is not opening my eyes fully, or automatically relaxing my body and my face as fast as I can. Even making a tired sleepy face helps trick my brain, so even when I do wake up (it is inevitable at times), it helps my body fall asleep faster after I do.

By doing a mind sweep during the day, or evening you will get worried out of your head, and onto paper or your digital organizer tool of choice. I also keep a notepad by my bed to write down any worries, obligations, or reminders that go through my head as I try to fall asleep. Also using a planner and project notebook is helpful. These give you a place to schedule or organize the tasks and reminders from your mind sweep. In this way your subconscious mind can trust that the details are safe, and it doesn’t keep reviewing them and wake you up in a worried state. You can let go of the day and go to sleep because you know you have reminders for all the stuff in your mind.

1* establish a quiet relaxing bed time routine.
2* relax your body and make yoga.
3*make your bedroom contuctive to sleep.
4* get regular excercise.
5* eat great breakfast.

There are few things you can try to avoid waking up in the night and these are things you have to do right before you go to bed:

1. Drink a glass full of water (this will keep you hydrated until you wake up next day and you won’t end up thirsty in the middle of the night)

2. Use the bathroom (Get rid of the nature’s calls)

3. Wash your face and feet (This is something personal for me. I feel relaxed after I do this)

4. Keep all your devices away and close your eyes and intend to sleep. (The more you fall asleep consciously, the better sleep you’ll have)

5. Make your room darker, quieter and cooler (Just like fabulous says)

6. Medidate after you close your eyes (This personally had helped me to keep the nightmares away)

These are the tips I can think of at the moment. I have personally experienced all these so proven to have first-hand successful results.

Try to put yourself into a deep sleep. Start by making your surroundings tidy and comfy for the night. Have at least 7-9 hours of sleep. It also helps to relax or relieve yourself sometime before you sleep by doing something relax or fun. Stop using devices at least 30 minutes before bed.

Thanks for asking my dear… You can sleep listening to calming music.
That how I mostly fall ALSEEP when I wake up in the middle of the night

Go to bed when you are sleepy and drink tea a hour before bed! I take a a nice shower or bath to help me relax. If your a religious you should pray before bed it’s helps me relax <3

Establish a quiet, relaxing bedtime routine. …
Relax your body. …
Make your bedroom conducive to sleep. …
Put clocks in your bedroom out of sight. …
Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. …Keep a voiding diary: Monitor how much liquid you drink and your urine output. …
Limit your intake of fluids two hours before bedtime: Drinking too close to bedtime can lead to urinating at night. …

Avoid using electronic devices that emit blue light for 30 minutes before going to bed and eat a light meal a hour before sleeping, so that you fall asleep faster and are less likely to wake up because of hunger. You should also try to make your environment suitable for sleep by making your room as dark and as quiet as possible. You can also light a lavender or vanilla scented candle or use a bedsheet spray.

Stop drinking liquids just after dinner to avoid waking up to pee. Sleep with an eye mask, earplugs, and a cuddly toy for maximum comfort. Make sure your bedroom is an ideal temperature for sleeping (slightly cooler is better)

To avoid waking up in the middle of the night you can turn off all the lights and maybe even turn on a fan or a humidifier

I feel that the best thing to do is not try and avoid waking up as this will cause unnecessary stress in the mind and make it more likely that you will struggle to sleep. In the event that you do wake up, acknowledge that you, accept it and relax knowing that you are still resting even if your mind tries to tell you otherwise.

I’ve found that sticking to a consistent sleep schedule has really helped me avoid waking up in the middle of the night. Going to bed and waking up at the same time every day, even on weekends, keeps my body in a rhythm.

Creating a relaxing bedtime routine has been another game-changer. I like to read or take a warm bath before bed, and practicing some relaxation exercises helps me wind down. Optimizing my sleep environment has made a big difference too—keeping the bedroom cool, dark, and quiet. Sometimes I use earplugs or an eye mask, and I have a white noise machine to drown out any background noise.

I’ve also learned to limit my exposure to screens at least an hour before bedtime. The blue light from phones and tablets can really mess with melatonin production, making it harder to fall asleep. Watching what I eat and drink in the evening is crucial too. I avoid large meals, caffeine, and alcohol close to bedtime because they can disrupt my sleep.

Staying active during the day helps me fall asleep faster and enjoy deeper sleep, but I make sure to avoid vigorous exercise close to bedtime. Managing stress and anxiety through mindfulness, meditation, or yoga has been essential in calming my mind before bed.

I try to limit naps during the day, but if I really need one, I keep it short and avoid napping late. Staying hydrated is important, but I make sure to reduce fluid intake in the evening to avoid nighttime trips to the bathroom.

If I ever continue to wake up in the middle of the night despite these efforts, I know it’s time to consult a healthcare provider to rule out any sleep disorders. These strategies have really helped me improve my sleep quality and reduce the chances of waking up in the middle of the night.

I’ve found that being stressed about tomorrow is one of the key factors in me waking up in the middle of the night. What I’ve found to be helpful is evening stretches, calming breathing, along with ambient sounds/soundscapes. I also lay out my clothes for the next day and get everything I need gathered by the door so that I’m not worried about forgetting something. Getting to bed at a decent hour also helps. If you go to bed and you aren’t too exhausted you’re less likely to be worried about sleeping through your alarm, causing you to toss and turn/wake up throughout the night.

Firstly, you should have worked hard during the day,then make sure you only sleep at night time.
To be honest, your body would tell you how tired it is . I don’t think after that you would be able to wake up in the middle of the night.

Well, I only woke up in the middle of the night because of nightmares so I guess I’ll write down the nightmares in hope of they won’t come back

The body does best with a routine at night to tell it it is bedtime. In addition, quitting caffeine intake after 2pm allows for the body to relax and unwind. By making the room cool dark and quiet at night, the body can relax and continue sleeping throughout the night.

To avoid waking up at night first drink water before you go to sleep and go to the toilet and free your self of the pain of the toilet and make your bed room cooler

Do not drink water like 1 Hour before sleep. Try to make your sleep more deep by having a sleep routine, going sleep ať the samé time every day and sleeping enough

Try to be at peace. Never go to bed angry. And avoid drinking 2 hours before going to bed. And lastly express gratitude for something before going to sleep.aim for happy dreams.

By being able to satisfy all your needs before you go to sleep. It’ll help by making sure you won’t wake up needing to do anything. Also make sure you environment is best suited for you needs.

Is it around 2am? Most likely it’s an issue w poor digestion.
Learn more about ayurveda, food combining, and chew your food well! Address other issues that may be causing your digestive issues, do you over-eat? Emotional-eat? eat at irregular times due to a hectic schedule? All relevant here.

Try to limit screen time before bed. Blue light often makes it harder to sleep. Try reading a book or meditate for 10-20mins before you go to bed to reset your mind.

To avoid waking up at night, I tend to prepare my sleeping area. Keep it just the right amount of temperature. Not too cold, not too warm. I also limit my water intake before I go to bed. My maximum would be half a cup.

First of all you need to check that No lights are comming into your room. And the First week you Can listen to calm musik untill you fall asleap, do not turn of the musik. :))

To avoid waking up in the middle of the night I like to make sure all the lights are off,my pets have food and water,and that my phone,headphones,and any other electronics are plugged in and off

Waking up can have a million reasons, you should investigate on what prevents you from relaxing and try to eliminate that. For example, too many sugars for dinner increase my heartrate and makes it difficult to sleep, so I wake up once or twice. Anxiety also makes me wake up, so I should try to isolate what makes me anxious and set a specific moment to focus on it properly during the day

By not drink caffeine, coffee, energy drink and else
I’m the type of person who likes coffee
I rarely waking up in the middle of the night, if I do, I sometimes just stay awake

Honestly, I don’t know the answer to this question I can only give you my opinion and my experiences with it because every night I wake up anywhere between 315 and 430 every morning and some mornings I can go back to sleep and others I can’t so what I try to do is less as possible when I do wake up, no phone no TV if I have to go to the bathroom, go to the bathroom get a sip of water back in the bed and I like to listen to the sound of rain so I play it in the background in the dark. I do a some meditation with a couple of deep breaths in and out and soon I drift off to sleep.

Put on the fan and open the windows so I can be cool an not hot while sleeping because that irritates me so bad. Another thing is that you can take a shower before bed,
wash your face, brush your teeth, etc..

By passing your day working hard. When I get too much tired, I sleep sound and peacefully because that’s the only time I can get rest

Well, one way to influence your Sleep is to get in tune with your Circadian Rhythm.
Your CR regulates your body functions including when you sleep and wake-up! Check it out! It works! 😃👍👍

I can take melatonin supplements before bed, use my night routine to make sure I fall asleep easily, and ensure all external noise and light are tuned out and turned off.

Relax your body before bed and make sure your day is busier than usual don’t drink before bed and exercise before bed and have a hot bath

Try listening to some soft music while trying to fall asleep & putting on lotion with vanilla & camomile lotion. If you a wake in the middle of the night like I do with hot flashes, try keeping a bottle of cold water by your bed side to drink. This will help cool you down & allow you to go back to sleep.

You can really relax before bed and get everything done, so you have nothing to worry about. Do activities that put your mind at ease.

I think the way to not wake up in the middle of the night is to have a deep and good sleep. Not a dream but a nightmare. Don’t think too much, simply lie down and go to sleep. Everything happens as naturally as possible. You can set it according to a habit or you feel comfortable with it.

I struggle to sleep myself, and I’ve found that it mostly comes down to the environment you set up. Try to use a sleep mask, blackout curtains, sound machines, weighted blankets, etc to prevent interruptions from happening. When they do, work to calm yourself and give yourself the space to take as long as you need to fall back asleep, even if that means getting up and doing something first. For me, it’s normally not the initial interruption that keeps me up but rather the anxiety about having been woken up that I have to manage before being able to sleep again

Short answer: by not sleeping enough.
To find your ideal sleep hours it’s recommended you sleep through 85-95% of the time you spend in bed. So if you don’t even wake up, you’re sleep deprived.
If you mean not wake up in a way it’s hard to fall back asleep, I can only say do it fast and remove anything that might excite you.
I mean a clock for example, seeing the time makes you think too much. Or any light source you can.
DO NOT check your phone.
Every single time I just check the time on my phone I can’t sleep back.

By having a relaxing hour before going to bed, like reading, meditating, listening to calm music & relaxing night coaching, hope i’ve helped

Not drinking tea/water before sleep to prevent getting up from the urge to urinate.
Sleep meditation to calm the mind to prevent overthinking.
Keeping the phone away half an hour before sleep

I think it’s the small things. Like making sure you drink some water before sleep, but also going to the toilet. Additionally making sure your window was open beforehand for enough fresh air helps. And also fresh pyjamas or bedsheets can be a massive impact. If you then still wake up, don’t feel bad. It’s okay. Just try to stay comfortable.

I don’t know! I have the same problem. What a coincidence, I just bought Melatonin today… I am going to try that… maybe that works!

By creating a safe environment for your sleep. Indeed, in addition to create a calm, darker environment around you, you should also create a calm, peaceful place inside you. For that, take some minutes of gratitude at night, let go the past, connect with someone that loves and value you. Then lay down with the positive image you have created before your sleep.

That depends largely on why you are waking up. Try taking some time to think on what your first thought is when you wake. Are you in pain? Is there a sound annoying you? Do you need to use the restroom? Are you worried about a child?

My first suggestions would be to try to de-stress and relax before bed. Perhaps finish drinking your water further away from bed. Take a sleep journey on Fabulous. If you still have problems, you could talk to friends with similar issues, or even your doctor. I’m confident you’ll be able to get a long night’s sleep soon. 🙂

I don’t know yet , i will wait to finsh this month ( Ramadan ) and will know how to do this !!
It’s already after 2 or 3 days !
Elhamdo Lelah , this month feel very good ! I was not near from Allah and now more better )

i typically don’t wake up anymore, and that’s because of a few habits! after i drink some water before bed, i go to the bathroom so i don’t have to wake up to go pee. i also listen to ocean sounds for a calm environment

Tenho uma rotina de noite de autocuidado, tomo banho e passo meus cremes. Coloco uma roupa gostosa e adequada a temperatura. Em geral me cuido. Mas as vezes estou com a cabeça cheia por conta de problemas, então tento meditar para amenizar isso.

I don’t drink water too late and also do a body massage with Aurvedic oil before going to sleep, wear socks after foot massage as well for a while. Keeps my body warm and less restless and so end up sleeping good. Incase I do wake up at night, I do japa rather give attention to thought or pick up phone, I go right back to sleep sooner. Sometimes I also hear a fairy’s audio book on YouTube and go to sleep

I personally struggled with this as well. This is what I’ve found to be helpful. I have many playlists (I use YouTube but you can use whatever platform you like) containing sleep meditations, affirmations, manifestations, and whatever else I find that I feel will be good to intentionally soak in overnight. They range from a half hour nap on up to 10 hours in half hour intervals (so 1hr, 1.5hrs, 2hrs, 2.5hrs, etc). So when I’m going to sleep, I determine how long I’ll be able to sleep (I usually use the length of time from when I’m going to sleep until my alarm in the morning) and then I chose the appropriate playlist. I find that this helps me fall asleep and stay asleep, most nights anyway. Good luck!

Having a calm night routine. In my opinion, if you take time to slow down and unwind before bed, your sleep will be much better.

Find the cause before you figure out the solution, for example, if it’s noise, try wearing earphones, if it’s going to the toilet, try drinking less before bed etc.

get curtains, maybe a fan if your room isn’t cold enough or keep it completely silent. white noise and brown noise can also help if you want an extra push and can sleep to little staticky noise.

After some research I found that if you are well fed before you go to sleep, you will sleep better. You need to avoid drinking alcohol or energy drinks late at night.

I’m no expert, so ultimately talk to your doctor if it persists bc sleep issues are real. But I find taking melatonin before bed can help, and sleeping with an eye mask and ear plugs to block out noise and light help falling asleep and staying that way. I use the bathroom before sleeping so I don’t wake up; and if I wake up needing to pee, I don’t turn on any lights besides using the flashlight on my phone. If you happen to wake up, don’t scroll on your phone until you’re tired again, your bright phone will wake you up even more. I also make sure to sleep with my window open or a fan on so I don’t wake up hot or feeling like I can’t breathe.
Hope that helps, but perhaps talking with a doctor would be better!

Here is a small 10 minute ritual you can do before you go to bed so that you can avoid waking up in the middle of the night. 10 minutes before your bedtime commit the first 2 minutes to exercise and work those muscles out so that you will become tired spend the next 6 minutes in a very nice warm or even high temperature water to even get you in a sleepy mood. The next 2 minutes use it to strain your parts like eyes, shoulders and ankles to tire yourself up. Then after the 10 minute ritual, I guarantee you that you will never wake up during the night.

You can have a comfortable sleep space and have some sort of relaxing sleep noise to block out the annoying sounds. You can also brain-dump your thoughts to relieve stress. You should also not be on a screen an hour or more before bed. Also avoid eating and drinking a lot before bed. Especially coffee and sweets or anything with sugar or caffeine.

We should always sleep stress free in that way we can avoid having to wake up middle of the night but if you have sleep paralysis or get nightmares often I would recommend you to stop watching more horror or thriller things. I once had a experience , I used to watch a lot of cases and they used to show a lot of disturbing pictures and that night I had the same dream but it was happening infront of me when I opened my eyes I couldn’t scream or move and that victim was holding a knife and was grinning widely which scared the living heck out of me so I hope you should stop watching the source.If it’s not nightmares and you wake up I think you should take help from professionals and not me cause I am a idiot and I can’t help you in that one. Try to make your mind clear before sleeping it would be very helpful. I hope this will help you have a good night sleep. 😴 👋♡

Follow the few points

• meditate
• Don’t eat too much before bed
• avoid unhealthy substances
• Try drinking tea and reading before bed
• use aroma therapy and use comfortable bed sheets when you sleep.
• if you do wake up, try to meditate and deep inhale exhale
• keep a bottle of water beside your bed so you don’t have a excuse to get out of bed ( to make you feel comfortable and fall back asleep) .
• progress might be slow but results will be great

During the day, I can stay more active and do things that will energize my body, so that when it is time to “hit the hay”, I am able to feel less restless and feel like I need movement for my body.