When you find yourself waking up at 2 a.m. for the fifth night in a row, you might feel hopeless about ever getting a full night’s sleep<\/a> again. Fortunately, there are a few useful strategies to combat those annoying disruptions to your sleep.<\/p>\n\n\n\n These eight tips can help you get back to sleep more quickly<\/a> and improve your overall quality of life.<\/p>\n\n\n\n If you’re waking up frequently<\/a> and can’t make your way back to dreamland, it might seem counterintuitive to leave your cozy bed. But by staying in your bed too long and fighting wakefulness, you’ll just make yourself more frustrated.<\/p>\n\n\n\n If you’ve been lying awake for 20 or 30 minutes trying to fall back asleep, don’t keep torturing yourself. Get out of bed and change your location. Go to the living room or someplace else where you can find a comfortable chair and do something relaxing.<\/p>\n\n\n\n Be sure to avoid overly stimulating activities like heavy exercise or watching TV. Some better options are to read a book (preferably a \u201creal” book, not on a device that emits blue light<\/a>) or listen to calming music. Getting out of bed, yet staying in a relaxed state, can help you reset your thoughts so that soon you’ll be exhausted and ready to sleep.<\/p>\n\n\n\n Up in the middle of the night? Don’t turn on every light in the house when you get out of bed. Keep your environment dimly lit. If you go to the bathroom<\/a>, use just a night light. If you’re reading a book, sit next to enough light to see your book and protect your eyes.<\/p>\n\n\n\n The blue light from your cell phone is another thing to avoid. Yes, many people use their phones as a clock, but even looking at a cell phone screen for a few seconds can mess with your ability to get back to sleep. And you definitely want to avoid turning on your laptop if you hope to go back to sleep.<\/p>\n\n\n\n Your cell phone clock isn’t the only thing you should avoid during those pesky wake-ups in the night. Rolling over to stare at the time on your alarm or wall clock can cause excessive stress. You may begin to check the clock obsessively, noting how many minutes have passed each time you look.<\/p>\n\n\n\n These conversations with yourself won’t help you fall asleep. When you think, \u201cNow I have to get up in five hours,” and later, \u201cNow I have to get up in four and a half hours,” you’ll likely grow more agitated with each glance. Try to ignore the clock altogether to fall asleep faster.<\/p>\n\n\n\n When you’re fighting to fall asleep, you want fast results. One way to fall asleep as quickly as possible is to quit fighting and mindfully relax. Deep breathing<\/a> can help slow your mind and body down to get back to sleep.<\/p>\n\n\n\n Deep breathing with the 4-7-8 technique<\/a> may be helpful. Breathe in for a count of four, then hold your breath for a count of seven, then breathe out slowly over a count of eight. You might vary the number of seconds for each segment, but however you do it, focus on mindful breathing to relax.<\/p>\n\n\n\n Many people find completing a couple of yoga poses when they wake up in the middle of the night can help them return to sleep. Yoga exercises<\/a> have specific purposes\u2014such as releasing tension, improving circulation, and reducing stress\u2014all of which can help you quit tossing and turning.<\/p>\n\n\n\n A wide-knee child’s pose, standing forward bend, and reclining bound angle are a few yoga poses<\/a> that could help usher you back into deep sleep<\/a>.<\/p>\n\n\n\n Progressive muscle relaxation is another technique that might help. It involves choosing a set of muscles to tense for a few seconds and then relax. Start with your lower body and gradually move through tension and relaxation for each area of muscles throughout your body.<\/p>\n\n\n\n The next few suggestions aren’t strategies to use at the moment when you’re trying to sleep. Instead, they’re habits for your day that can impact your quality and length of sleep at night.<\/p>\n\n\n\n Consuming both caffeine<\/a> and alcohol<\/a> too late in the afternoon can interfere with your sleep quality. Half of the caffeine<\/a> you consume is still in your bloodstream three to five hours after you drink a cup of coffee or soda, so cutting out caffeine at least six hours before bedtime can help you sleep better.<\/p>\n\n\n\n Although it can cause many people to feel drowsy and fall asleep quickly, alcohol interferes with your REM sleep cycles. Drinking alcohol near bedtime<\/a> can lead to more fitful, disruptive sleep, so limiting that could improve your night. <\/p>\n\n\n\n Get more comfortable sleep with Saatva bedding<\/p>\n \n It’s easy to see why our flagship organic cotton sheet is a bestseller. Its silky-soft, 300 thread count sateen weave is made with 100% certified organic cotton. It’s better for the planet and feels indulgently luxurious on you.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n A core of shredded natural latex, wrapped in a breathable organic cotton cover. Plush and responsive for the perfect head and neck support.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Wrap yourself in cozy comfort with our warm yet breathable medium-weight knit blanket made with luxurious long-staple cotton.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n\n\n\n\n\n Making your bedroom the perfect place to sleep<\/a> may help you stop waking up frequently. This can include adjusting the temperature at night, avoiding work or cell phone use in bed, and investing in the perfect pillows and bedding. Noise reduction is helpful too; try earplugs or a white-noise machine to block extra sounds.<\/p>\n\n\n\nHow to get back to sleep quickly<\/h2>\n\n\n\n
Get out of bed<\/h3>\n\n\n\n
Avoid bright lights<\/h3>\n\n\n\n
Don’t look at the clock<\/h3>\n\n\n\n
Do breathing exercises<\/h3>\n\n\n\n
Try yoga or progressive relaxation<\/h3>\n\n\n\n
Tips to observe throughout the day<\/h2>\n\n\n\n
Limit caffeine and alcohol late in the day<\/h3>\n\n\n\n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/organic-sateen-sheet-set-1024x515.jpg\")
\n <\/a>\n\n \n Organic Sateen Sheet Set<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-1024x515.jpg\")
\n <\/a>\n\n \n Latex Pillow<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/herringbone-knit-blanket-1024x515.jpg\")
\n <\/a>\n\n \n Herringbone Knit Blanket<\/a>\n <\/h4>\n\n \n
Make your room a sleep haven<\/h3>\n\n\n\n
Get more natural light<\/h3>\n\n\n\n