IT’S 3AM, AND YOU’RE STILL AWAKE ONCE AGAIN. YOU CAN SEE THE CLOCK TICKING, THE HOURS GOING BY AS YOU STRUGGLE TO GET BACK ASLEEP.
It happens to all of us. We wake up in the middle of the night, and sometimes it’s harder to fall back asleep.
We toss and turn until we sleep again or lay awake the entire night.
While it is normal to wake up in the middle of the night, practising good sleep hygiene will help you achieve a better night’s sleep, and you’ll wake up in the morning feeling more restful than ever.
Listen to your body clock
- It’s important to listen to what your body is telling you.
- Aim to wake up at the same time every day, including weekends.
- Don’t fight tiredness. Go to sleep when your body tells you it’s time.
Sleeping environment
- You want to make sure your bedroom is the optimal spot for sleeping, and only sleeping.
- Keep the room at the right temperature, around 17℃ to 19℃.
- Keep the room dark, and if you can’t, wear an eye-mask.
- Use earplugs if you can’t control the noise.
- Use your bedroom only for sleep and intimacy. Don’t use your bed to watch TV, talk on the phone or other tasks, as it will be harder for your brain to associate your bedroom with sleep.
Avoid caffeine and alcohol
- At least four to six hours before you sleep, you should avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate and some medications), nicotine and alcohol.
Relax and unwind
- Your mental health can affect the way you sleep.
- Try relaxation exercises, like mediation and mindfulness to get yourself in a calm enough state to sleep.
Other tips
- Try to exercise everyday.
- Don’t engage in mentally stimulating activities close to bedtime.
- Try not to take naps, but if you must, keep them under 30 minutes and have your nap before 3pm.
- Don’t stare at the clock.
- If you’ve tried to improve your sleep and it’s not working. It may be an underlying issue and you should consult with your GP.
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