How to Get Back to Sleep if You Wake Up During the Night

Here are some steps for how to get back to sleep if you wake up during the night.

Step 1: Don’t look at your watch or any clock to check the time. Don’t even worry about the time.

Step 2 : Go to the bathroom or get a drink of water if you need to. But resist any urge to check the time.

Step 3: If distracting noises inside such as the TV or radio are annoying you, turn them off. If someone else is watching them, have them turn the volume down. If any one is talking too loudly, ask them to please lower their voices. If outside noises are annoying you, make sure your bedroom window is closed.

Step 4: Adjust room temperature if needed. Make sure the room temperature is normal - not too warm or too cold. Is that fan you turned on when you went to bed now feeling too cool? Or maybe you cranked the thermostat up too high.

Step 5: Make sure your bedroom light is off. If someone else has a light on in another room that is bothering you, shut your bedroom door.

Step 6: Just lie in bed quietly, close your eyes and relax. Remember that great vacation you took or count your blessings. Don’t rehash the worries of the day.

Step 7: No peeking at your watch, not even once. Relish in the fact that you don’t know what time it is, don’t care what time it is and don’t have to worry about what time it is.

It also helps to take some measures before going to sleep such as; keeping your bedroom dark, no TV’s or music on, no caffeine in the evening, not too many liquids before going to bed, and facing any bedroom clocks away from the bed.

If you wake up again before the alarm goes off, repeat the steps.

Note - If you have too much trouble getting to back to sleep - you may want to see your family physician.

Comments (5)

Ann Yo said:

	... What a helpful article on how to Get Back to Sleep if You Wake Up During the Night, thanks for sharing. It truly deserves a 5* rating and recommendation!
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July 14, 2010
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Margie Lynn said:

	... I have a friend that I am going to share this with.
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July 15, 2010
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jswana said:

	... Effective guidelines which I have had to use many times. Watching the clock will undue you every time but if you act as if time doesn't matter, you find yourself drifting back off. Thanks.
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August 23, 2010
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djeff37 said:

	... This is a good tip on trying to return back to sleep. The best of them being to try to continue to relax.
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December 09, 2010
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carmen357 said:

	... Great tips! There alot people that have problems to fall asleep!
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March 06, 2011
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