How to Fall Back Asleep Naturally
Do you have a lot on your mind when you go to bed? Do you think about your to-do list, work, or family? Having trouble sleeping is frustrating, especially if you also have trouble staying asleep. But there are quick, simple things you can try to help.
Why do people wake up throughout the night?
It is not unusual to wake up once or twice during the night. People wake up for various reasons, and they’re typically nothing to be concerned about. Consuming caffeine, drinking alcohol before bed, and a poor sleep environment—like rooms that are too warm or not dark enough—can all contribute to a restless night of sleep.
However, sleep disorders can lead to problems falling or staying asleep. If you suspect that you might have a sleep disorder, it’s essential to see a medical practitioner for a diagnosis and treatment.
Waking up and not falling back asleep is not just annoying. It’s also disruptive for your health as it has adverse effects on the body.
Potential consequences of not being able to fall back asleep
Adults need at least seven hours of sleep a night. If you find yourself waking up every night and not being able to fall back asleep, it could have harmful effects on your body. For example, you may experience the following side effects:
- According to the CDC, adults who get less than seven hours of sleep each night are more likely to suffer from asthma, depression, and heart attacks.
- Sleep deprivation can be dangerous not just for you but for those around you. Fatigue slows your reaction time as much as driving drunk. Research has shown that poor sleep quality also leads to more accidents at work.
- Sleep is vital for thinking and learning. Insomnia (or waking up and not falling back asleep) can be detrimental to concentration and problem-solving. Thus, for students especially, getting enough sleep is crucial to help ensure they absorb and retain new information more effectively.
- Not getting enough sleep can affect your skin. It can cause puffy eyes, dark circles, and fine lines. These reactions happen because the body releases more cortisol when you don’t sleep enough. Too much cortisol breaks down collagen in your skin, and collagen is responsible for keeping your skin elastic and smooth.
If you don’t want to suffer the effects of poor sleep but don’t want to take sleeping pills or other medications, there are some natural sleep remedies that might provide a welcome solution.
How to fall back asleep naturally
Waking up in the middle of the night is bothersome, and you may find yourself lying awake for what feels like hours. Luckily, here are some simple tips you can use to lull yourself back to dreamland.
1. Make sure your room is as dark as possible
Light makes it harder to fall back asleep, as light signals to your brain that it’s time to wake up. If lights from outside disturb you, try blackout curtains. LED lights from electronics can also disrupt sleep, so try not to keep these in your bedroom.
2. Block out loud noises
Loud noise can also disrupt sleep. Try earplugs, turning on a fan, or using a white noise machine to block out loud noises. In a quiet environment, you’ll experience deep, uninterrupted sleep.
3. Don’t stare at the clock
Looking at your clock can make you stress about how much sleep time you’re missing by staying awake. And unsurprisingly, stress and anxiety keep you awake even longer.
4. Move around
Instead of staying in bed, getting more and more frustrated and anxious about not sleeping, get up and move to another room. Do something relaxing, which might make it easier to fall asleep when you return to bed.
5. Avoid screens
Smartphones and other electronics emit blue light, which may affect your body’s melatonin production. Melatonin is the hormone that helps you fall asleep, so it’s important to not disrupt it. In addition, looking at your phone stimulates your mind, so if you want to experience a relaxed state before bed, try to avoid looking at your smartphone.
Meditation and breathwork may help you fall back asleep. Both practices prevent you from stressing about the fact that you’re still awake, which can help you go to bed quicker.
7. Think about something boring
Ever been told to count sheep to fall asleep? It actually works! A boring activity, such as counting sheep, can help you fall asleep. Research suggests that the nucleus accumbens—a part of your brain that is involved in motivation and pleasure—may be the reason people feel tired when bored.
8. Turn on relaxing music
Relaxing music might help your brain calm down so that you fall back asleep. Music can also shut out other noises that might be disruptive to your sleep. There isn’t one type of music that works for everyone. Personal preference plays a role in what kind of music will help you fall asleep. Classical music might work for one person, while pop music might work for another.
9. Try CBD
CBD capsules are natural remedies that help you fall asleep. They typically take 30 to 45 minutes to kick in, so you should take them before bed to help facilitate restful sleep. However, if you would rather fall asleep without aid, but find yourself waking up in the middle of the night, Kat’s Naturals Relax can help you fall back asleep. This CBD oil promotes relaxation and relieves tension to help coax you back to bed.
You can catch some ZZZs
Struggling to fall back asleep is a common problem, but it isn’t one that you have to live with. There are simple tips and tricks that can help you go back to sleep. The next time you find yourself wide awake at 2 a.m., try one or two of the solutions and find out what works for you.