Don’t stay in bed: Sleep expert’s guide to overcoming night time wakes

Waking up in the middle of the night can be frustrating and disruptive, but there are steps you can take to improve your sleep quality.

According to Dr. Luis F. Buenaver, a sleep specialist, staying in bed after waking up can make it harder to fall back asleep. This is because the brain begins to associate the bed with wakefulness, leading to a vicious cycle of sleeplessness.

Instead of lying in bed tossing and turning, Dr. Buenaver recommends getting out of bed and engaging in calming activities. This could include reading a book, listening to soothing music, or practising gentle stretching. Avoiding screen time, which emits blue light that can disrupt sleep, is also crucial.

It’s important to create a relaxing bedtime routine that signals to your body that it’s time to wind down. This might involve taking a warm bath, practising relaxation techniques like deep breathing or meditation, or creating a comfortable sleep environment.

If you find that you’re consistently waking up in the middle of the night and struggling to fall back asleep, it may be helpful to consult with a sleep specialist. They can help you identify any underlying causes of your sleep disturbances and develop personalized strategies to improve your sleep quality.

By following these tips and seeking professional help if needed, you can increase your chances of experiencing restful and uninterrupted sleep.