How to Get Back to Sleep When Sleep is Disrupted

It is not uncommon for people to wake during sleep. A loud noise, a child's crying, an urge to use the restroom, a hunger pain or a pain in some other part of the body are just some of the reasons why we awaken. Waking during sleep doesn't become a problem unless waking is constant or unless it is not possible to get back to sleep afterwards.

Here is some advice on what you can do if you have trouble getting back to sleep.

Get up and get out of bed
This might sound contrary to what you are trying to do, but here's why getting up makes sense. You might not be tired, especially if you've slept for 5 or more hours. So if you cannot resume sleep after trying for about 20 or 30 minutes get up and do something that will make you tired again. Do not turn on a bright light though. That might send a signal to your internal clock and your body might really think it's time to wake.

Instead, turn on a low light and read something really boring like the manual for a new appliance. Do not attempt to do anything that will take a lot of brain power such as anything associated with your job or your school. Keep the television off too because watching TV sometimes will stimulate your brain into action. Turning on the radio is a better option.

Practice visualization
Imagining something repetitive can help your mind lose interest and soon you will find that it will begin to shut down. That's the theory behind the idea of counting sheep. If you can get your brain to focus on the image, it won't wander off into an area that it finds more stimulating.

Have a snack
If you feel hungry, it will be difficult to fall back asleep. So get up and eat something light, and if possible, eat something that helps the body release serotonin, a relaxant, such as turkey or peanuts or milk. If you're all out of turkey, try cereal or toast instead. Fruits, nuts or crackers are other good choices. With a little something in your stomach, it'll be easier to fall back asleep.

Go to bed later
If you go to bed and you have trouble falling asleep, you simply might not be tired when you go to bed. So stay up a while longer and use that extra time to do something relaxing like yoga, or deep breathing, or meditation, or bathing. All on its own, your body will begin to unwind and relax, which will help make getting to sleep that much easier. The goal ultimately is to get your body to sleep for the entire time it is in bed.

Adjust the room temperature
The temperature in your room might be keeping you from falling back to sleep. If it's too hot, cool it by lowering the thermostat or turning on a fan. If you feel too cold, cover yourself with a blanket.