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.
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.
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.
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.
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
2* relax your body and make yoga.
3*make your bedroom contuctive to sleep.
4* get regular excercise.
5* eat great breakfast.
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.
That how I mostly fall ALSEEP when I wake up in the middle of the night
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. …
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.
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
wash your face, brush your teeth, etc..
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.
Sleep meditation to calm the mind to prevent overthinking.
Keeping the phone away half an hour before sleep
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. 🙂
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 )
• 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
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.