Do you find yourself waking at night, feeling wide awake and unable to return to sleep? Did you know that approximately half of women and men suffer from insomnia, according to Stats Canada in 2017? I believe that this number is much higher during the pandemic where stress and anxiety have increased for many.
If you are looking for solutions, here are my top 4 tips for managing a night waking so that you can return to sleep more easily at night.
- Get out of bed and move to a different room in the house once 20 minutes have passed. Keep lights low, and do a relaxing activity such as some light reading. Once 20 minutes have passed or you begin to feel sleepy, then return to your bed. Doing this will allow you to associate your bed with a positive place where you can sleep easily, rather than not.
- Practice good sleep hygiene by waking up and going to bed at the same time each day. Have a relaxing bedtime routine most nights without screens at least 1-2 hours before going to bed.
- Decrease stress by controlling what you can. We may not always be able to change our circumstances, but we can move more during the day, keep healthy food on hand and breathe in the fresh air. Making positive changes to your routines will allow you to sleep more easily at night. Work with small actionable steps. Just a few minutes a day can positively impact your sleep.
- Create a list if stress and anxiety are keeping you awake. Write down everything that is on your mind at bedtime, or if you wake at night. Reading the list the next morning can help to improve stress during the night. You will always be able to find a better solution to the problem after a solid night of sleep!
Feeling ready to improve your sleep now? Schedule a complimentary call with me here.