Sometimes the problem isn’t how to get to sleep, it’s how to stay asleep! If you’re having trouble getting your body to learn – or re-learn – how to stay asleep, you may be constantly waking up in the night. Then, it can be even more difficult to get back to sleep. Learning how to stay asleep doesn’t have to be super hard, and it doesn’t have to involve medications for sleeping. Instead, take these simple tips to learn how to stay asleep after you get to sleep:
- Make your room darker. Sometimes when you’re struggling with how to stay asleep, your body is actually waking you up because you’re getting too much light in your room. Your body is programmed to be sleepy when it’s dark out and awake when it’s light, so making your room darker with dark curtains or even an eye mask can help you stay asleep better.
- Minimize noises. You may not realize how even small noises can wake you up at night. Sometimes, you may not even realize you’ve been woken up. If you want to learn how to stay asleep, earplugs can be a good idea. Another option is to use white noise in the background, which will drown out sudden noises that can cause you to wake up in the night.
- Use Sleeptracks for the whole night. The Sleeptracks Whole Night CD is a great option if you’re constantly waking up. It’s a brainwave entrainment CD that brings your brain into the right mode for sleep and keeps it there, taking you naturally through the ninety minute cycles you’re supposed to be in as you’re sleeping. Sleeptracks can be a very helpful, effective way to get to sleep and stay asleep.
- Get enough exercise. Getting exercise is important for your health on many levels, but it’s particularly vital for ensuring that you can get to sleep and stay asleep. The current recommendation is thirty minutes of moderate exercise most days of the week, but you should tailor your exercise to your current level of health. Exercise enough that you feel worn out afterwards, but don’t exercise within an hour or two of bed so that your body can cool down and calm your heart rate to go to sleep.
- Avoid red wine. For many people, red wine is a major culprit in fitful sleep. Alcohol in general can cause you to sleep more lightly, but if you’re wondering how to stay asleep, limiting red wine in particular can be a good idea.
- Turn down the thermostat. Sure, it’s a little more expensive to turn down the thermostat by a couple of degrees, but it’s also more beneficial for your body learning how to stay asleep. Your body temperature needs to lower for you to sleep comfortably, so turning down the thermostat by a couple of degrees can make a big difference.
- Relieve stress. One thing that makes many people wake up frequently is stress. How is your body supposed to learn how to stay asleep when your brain never shuts off because of stress? Exercise. Call a friend. Clean the house. Do what you need to do to control stress in your life, including saying no to activities that will put too much extra stress there. This alone can help many people in their quest to learn how to stay asleep!
- Check out Sleep Well and Tight. This e-book is a great option for learning about all sorts of things, from reasons people don’t sleep well to how to stay asleep. It’s particularly helpful because it talks about both natural methods for falling and staying asleep and medications you can use to solve more severe problems.
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