Written by: Mantasha
Waking up in the middle of the night happens to many of us. The good news? There are simple tricks that can help you fall back asleep faster. Here are 7 tips to try:
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If sounds are waking you up, try closing your window, using earplugs, turning on a fan, or playing white noise. These can help create a calm environment.
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If you can’t sleep after 15 minutes, try going to another room. Do something relaxing like reading or deep breathing, then return to bed when you feel sleepy.
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Checking the time can make you anxious about not sleeping. Turn the clock away or remove it from your room to avoid the pressure.
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Phones, tablets, and TVs give off blue light, which can disturb your sleep. Turn them off and keep your room quiet and dark.
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Simple breathing exercises or meditation can calm your mind. Try the 4-7-8 method: Breathe in for 4 seconds, hold for 7, and breathe out for 8.
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Do a body scan: Close your eyes, breathe slowly, and relax your muscles one part at a time—from your face to your feet.
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Boring thoughts can help you drift back to sleep. Try counting slowly, imagining a calm scene, or even “counting sheep.”
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If waking up at night becomes frequent or starts affecting your daily life, it might be time to consult a doctor. They can help you find out if there’s an underlying cause and guide you toward better sleep.
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