Prevention. Notice what has been waking you up during the night before.
For example: Do you often need the loo? Are you waking up cold or too hot? Is sound disturbing you? Is your bed uncomfortable? Are anxious thoughts waking you up?
Look for a pattern and get it resolved ASAP, before a habit develops.
Check your sleep hygiene plan. There might be many things more you can do to help prevent waking in the night. For our SLEEP HYGIENE PLANNER click HERE
No Judgement. If you wake regularly during the night, try not to get annoyed, worried or frustrated about it. This will not help. Exercise self-compassion and just focus on staying calm and relaxed and allow your body to settle when it's ready.
Consider trying one of our Get-Back-To-Sleep recordings (see below) which you
can have ready to play, if you wake up.
If you wake in the night:
We are launching our four Get-Back-To-Sleep recordings over the next few weeks.
They are short, mindful and meditative exercises that will settle you and ease
you into the continuation of your night's sleep.
They are particularly useful for anyone suffering with anxiety at night because they encourage the parasympathetic nervous system to restore the body to a calm and composed state, counteracting the sympathetic nervous system, which creates the fight/flight response in the body.
Have a recording ready to play, if you should wake up.
Breathing & Affirmations
Guiding you through a simple Pranayamic breathing exercise, with soft and gentle affirmations.
Counting Back
Counting is boring - boring is good at times like these!
Body Scanning
Mindfully checking in with each body part to ensure you are not holding any tension and that each muscle is fully relaxed.
Soothing Talk
Smooth and soothing, gentle talking will calm you and send you back into deep sleep.
If you continually struggle to get a whole night's sleep, book an appointment with your GP or healthcare provider. They will be able to decipher why this is happening and help you resolve any issues. They may ask you to keep a sleep diary for several weeks. This is a daily log of your sleep habits. It can help identify things that might make it harder for you to fall asleep or stay asleep.
Copyright © 2024 Sleep Like a Log - All Rights Reserved.