Insomnia: how to get back to sleep when you wake up in the middle of the night

One of the ailments that many people suffer from (6-13% of adults, especially women) has returned to dominate because of the coronavirus pandemic.

The long days spent at home , the lack of physical activity, the concern about contagion, the economic situation and the future, any tensions in the family have worsened the quality of sleep of many in this period.

Insomnia: what it is

It is a condition of dissatisfaction relating to both the quantity and quality of sleep, characterized by:

• difficulty falling asleep (initial insomnia);
• nocturnal awakenings, even frequent and prolonged (maintenance insomnia);
• early awakening in the morning (late insomnia).

These characteristics can manifest themselves or all together in the person, with the result of making sleep anything but pleasant and refreshing.

The difficulty of falling asleep again

It is the terror of all insomniacs, both at bedtime and when they wake up during the night : not being able to go back to sleep and therefore keep watch until the sound of the alarm clock.

In fact, the risk is to enter a vicious circle whereby, worried about not being able to go back to sleep in a short time , one ends up getting nervous further, instead of relaxing and reconciling falling asleep.

10 tips to help you get back to sleep

There are small strategies you can adopt that will allow you to slowly face the night awakenings better.

1. Don't look at the clock

Worrying about what time it is and how long you have left before the alarm sounds will only increase your stress, making it more difficult to relax. To avoid looking continually at the alarm clock face, turn it towards the wall or put it in the drawer.

2. No screens

The blue light of electronic devices such as smartphones, tablets and computers sends the signal to your brain that it is time to wake up. So the last thing to do if you wake up and can't fall back asleep is to turn on the phone and surf the internet! A good habit is to turn off these devices at least an hour before bedtime.

3. Get up

If you have been awake for more than twenty minutes, get up and go to another room: turn on a soft light, do some relaxing breathing exercises, read a few pages of a book and as soon as you feel sleepy, go back to bed.

4. Do not take advantage of the time of insomnia

Do not think that if you are awake at night you can spend this time doing something, like working on the computer, cooking or doing any productive activity. Otherwise, you will get your body used to waking up and being active when it doesn't have to, and you will increase the episodes of insomnia.

5. Count the sheep

It is an old piece of advice that has a bottom of truth: if it is thoughts that keep you awake, try to distract yourself by counting backwards, for example starting from one hundred back to zero. In this way you will keep your mind focused on the present and engaged in a repetition that will relax you.

6. Relax your muscles

If you are tense or stressed, your body is too, so you need to relax it. You can perform simple stretching exercises before falling asleep or if you wake up, without getting out of bed: stretch your toes, then your feet and legs, do the same with your arms and finally relax your shoulders and trunk.

7. No coffee and exciting drinks

The caffeine in these drinks does nothing but keep the brain awake. Although the effect of this substance is rapid (it acts within an hour), it actually remains in the body longer than you think, continuing to produce its effect.

8. Keep the noises out

Sounds and noises can wake you up even from a deep sleep. So try to make your bedroom silent: you can insulate walls or windows, especially if you live in a busy street, or use ear plugs.

9. The right temperature

In general you sleep better in a cool rather than too hot bedroom: better to stay between 18 and 20 °, especially if you are a perimenopause or menopause woman who suffers from hot flashes. Cover yourself with several layers of light blankets, which you can remove or add as needed.

10. Follow a routine

If you happen to wake up at night and lose a couple of hours of sleep, do not recover from sleeping more in the morning or taking a nap during the day. Try to go to sleep and always wake up at the same time, to get your body used to recognizing the moments of wakefulness and sleep.

If, after trying all of them, you continue to have frequent episodes of insomnia that make it difficult for you to stay awake during the day and carry out your normal daily activities, consult a doctor to find out if insomnia depends on some health problem, such as sleep apnea syndrome, digestive problems or depression.