7 Tips for Getting Back to Sleep

You wake up in the middle of the night. You’re tired, but your mind won’t stop racing. You turn over to your side, then the other side, and back again. You just can’t seem to get sleepy. Sound familiar?

Millions of people have trouble falling back to sleep every single night. It’s a more common problem than you think. So, what can you do about it? Here are 7 tips for getting back to sleep!

Tip #1 - Try Breathing Exercises

It’s amazing what a few deep breaths can do. When you sleep, your heart rate naturally begins to slow, allowing your body to relax. A great way to start the relaxation process is with a 4-7-8 breathing technique. 

1. Get comfortable and close your eyes
2. Take a deep breath in, counting to 4 as you go
3. When you reach 4, hold that breath for a count of 7 
4. Slowly release your breath for a count of 8

As you do this, you should feel your heart rate start to slow. Focus on your breath and the feeling of your body relaxing. This is often enough to lull you to sleep. 

Tip #2 - Avoid Screens

“The television helps me fall asleep!” “I’ll just check Facebook really quickly.” “Playing phone games will make me sleepy!” We’ve heard it all. Unfortunately, technology does much more harm than good when it comes to getting back to sleep. You see, your favorite technology, phones, computers, and televisions, are equipped with a feature that keeps you awake: blue light. 

Light plays a key role in your body’s production of melatonin, the hormone that makes you sleepy. Blue light inhibits melatonin, making sleep harder to achieve.[1] If you wake up in the middle of the night, resist the urge to take out your phone. 

Tip #3 - Get Warm

When in doubt, warm up! The human body is a marvel, able to regulate its internal temperature based on the environment. By drinking a hot cup of tea or taking a shower or bath, you raise your body’s temperature quickly. Once you finish, your temperature drops, cooling you off and signaling to your brain that it’s time to sleep.

Tip #4 - Write It Down

It’s not uncommon for life’s worries to wake us up in the middle of the night. Sometimes the only way to calm your mind is to write it out. Whether it’s worries, future plans, or the unknown, your thoughts and feelings can interfere with your ability to relax into sleep. Leave a notepad and pencil next to your bed. When inspiration strikes, write down your thoughts! 

Tip #5 - Stretch

Having trouble drifting off while in bed? It might be time to get up and move. Nope, not exercising, but stretching. It’s been shown that those who practice yoga are much more adept at falling asleep quickly. You too can use yoga to your advantage. By doing just a few basic stretches while focusing on your breathing, you can center your mind, slow your heart rate, and increase your relaxation. Check out our favorite yoga poses here!

Tip #6 - Don't Check the Clock

So, you’ve been laying in bed, tossing and turning, but you can’t seem to fall asleep. It feels like you’ve been lying awake for hours, so you decide to check the clock — wrong move! As tempting as it is to check the time, it will make falling back asleep all but impossible. Counting the minutes until your alarm goes off is only going to create a sense of frustration and panic, both of which do not lend themselves to a good night’s sleep. Skip the clock, and focus on sleeping instead. 

Tip #7 - Utilize Your Senses

Did you know that you can use your senses to fall asleep? There are various scents that have been shown to increase calm and reduce stress, making sleep easier. Diffusing a few drops of an essential oil like chamomile can put your mind at ease. Take things a step further and spritz a few pumps of the Cosy House Lavender Linen Spray on your pillow for a burst of relaxing freshness. 

Bonus Tip: Set Yourself Up for Success

Before you give yourself the chance to wake up, set yourself up for success with the right bedding. The Cosy House Luxury Bed Sheets are the perfect sheets for a flawless sleep. They are made from an ultra-soft bamboo viscose blend that is naturally hypoallergenic and stays fresher for longer. These properties repel dirt and common household non-living allergens for a fresher sleep. Not only that, but bamboo viscose is cooling, whisking away heat and moisture, leaving you cool and comfortable throughout the night. 

We've gone ahead & enclosed a 10% off coupon below for you to use if you'd like to take the plunge and try out our sheets for yourself! To shop our collection & get 10% OFF Use the code 'BLOG10' at checkout.

Resources:

1. Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology international, 36(2), 151–170. https://doi.org/10.1080/07420528.2018.1527773