How to Cope with Night Awakenings

If you don’t sleep well, Write my paper service offers to try the tips below.

During the day:

• Physical activity

1. 1. Plan for daily physical activity.
   2. Stop exercising 2-3 hours before bedtime.
      
      

• Get some sunshine

1. 1. Try to get daily sunshine, especially in the morning. Light helps your body navigate the time of day. Open the curtains or go outside.
      
      

• Limit your nap time

1. 1. The afternoon nap may make it harder for you to fall asleep at night.
   2. If you feel like you need to sleep during the day, do so early and set your alarm to wake up 30 minutes later.
      
      

• Track your sleep

1. 1. Keep a sleep diary or write down the times you fall asleep (including during the day) and wake up (including at night). This will help you see patterns that affect your sleep.
      
      

Before bedtime:

• Turn off the light

1. 1. Light makes the brain awake, therefore, turning it off will help your body prepare for sleep. In the evening, turn off bright light sources and switch to lighting with low-power lamps or night lights (including in the bathroom).
   2. Try not to watch TV or use your computer or mobile phone by bedtime. If necessary, reduce the brightness of the screen if possible.
      
      

• Limit food and drink intake

1. 1. Avoid caffeinated beverages such as coffee, black or green tea, sodas, and chocolate in a couple of hours before bedtime.
   2. Do not smoke, including e-cigarettes, or other products containing nicotine a few hours before bedtime. They can keep you awake.
   3. Do not drink alcoholic beverages. They can help you fall asleep, but you can wake up in the middle of the night.
   4. Finish dinner at least 3 hours before you go to bed.
   5. Try not to drink too much liquid, such as water or juice, before going to bed, especially if you often get up at night to urinate. Getting up frequently at night can disrupt your sleeping schedule, making you more tired during the day.
      
      

• Make your bedroom feel comfortable

1. 1. Make your bedroom as quiet, dark, and chilly as possible. If you can’t create complete darkness in the bedroom, use a sleep mask.
   2. If noise is the problem, try using earplugs or background noise such as a selection of ocean sounds.
   3. Use a warmer or lighter blanket according to the season. 
   4. While in bed, do not watch TV, use a computer or smartphone, or talk on the phone. Use the bed only for sleep and sexual activity.
   5. Do not allow pets to sleep in your bedroom, as their movements can wake you up.
      
      

• Relax before bed

To relax before going to bed, use one of the following relaxation techniques:

1. 1. Deep breathing exercises;
   2. Meditation;
   3. Massage;
   4. Listening to calming music;
   5. Reading;
   6. Warm bath.
      
      

• Calm down

1. 1. If you can’t get rid of your anxiety, make a list of questions that make you anxious. Then write what you can do to eliminate or reduce that concern.
   2. If you cannot sleep, get out of bed and take a short walk. You can also do something for 30 minutes, like read a book or do a crossword puzzle. After that, do relaxation exercises.
   3. Turn the clock so that you cannot see the time. Checking the time constantly can make it difficult for you to calm down and fall asleep.
      
      

• Deep breathing exercises

Deep breathing exercises are exercises to help you relax. It’s very simple, and you can learn how to do it yourself. This exercise can clear your head, relieve tension or stress, and improve your sleep. You can do it when you feel stressed or anxious.

1. 1. Sit comfortably in a chair or lie on the bed. If you are lying on the bed, raise your head by putting some pillows under it.
   2. Place 1 hand on your belly just above your belly button.
   3. Breathe out completely through your mouth.
   4. If you can, close your eyes and inhale slowly and deeply through your nose. Feel the arm rise with your belly. Imagine the air filling your body from the bottom up.
   5. Pause for a few seconds. Then exhale slowly through your mouth or nose. Try to exhale and imagine the air coming out of your lungs, mouth, or nose.
   6. As you exhale, allow your body to completely relax – as if you were a rag doll.
   7. Repeat this exercise 5-10 times.
      
      

• Be careful getting out of bed

1. 1. Make sure there is nothing around the bed to trip or fall over.
   2. Use night lights in toilets and hallways.
   3. If you need something, have a drink of water, a phone, and a lamp beside your bed.
      
      

• Follow the schedule

1. 1. Go to bed every night and wake up at the same time every morning, even on weekends.