Briefly waking up a few times during the night is common, and many people quickly fall back asleep without realizing it. However, if you frequently wake for extended periods, struggle to fall back asleep, or feel tired during the day, you should review your sleep habits and other influencing factors.

Maintain a consistent sleep and wake schedule

Maintaining relatively stable bedtimes and wake-up times daily helps the body establish a regular sleep-wake rhythm. According to Healthline, this habit can help limit unwanted nighttime awakenings.

Even on weekends, individuals should maintain relatively consistent sleep and wake times, avoiding significant changes to their sleep schedule. A relaxing bedtime routine, such as reading, taking a warm bath, or meditating, can also prepare the body for sleep.

Limit caffeine from the afternoon

Caffeine can keep the body alert longer and affect the ability to maintain sleep. Health recommends limiting coffee in the afternoon and stopping consumption at least 6 hours before bedtime. Individuals who frequently wake up in the middle of the night should avoid caffeinated beverages after noon.

Avoid alcohol and eating close to bedtime

Alcohol might initially induce drowsiness but can disrupt sleep later. Additionally, eating a very heavy meal within hai hours of bedtime can cause discomfort and affect sleep. It is advisable to eat dinner several hours before sleep and limit spicy foods in the evening, especially if you are prone to digestive discomfort or reflux.

Expose yourself to natural light during the day

Natural light helps regulate circadian rhythms, supporting the sleep-wake cycle. Therefore, after waking up, open curtains, go outside, or take a walk in natural light. Morning and midday light are considered crucial for maintaining a stable circadian rhythm, which helps the body feel sleepy at night.

Exposing yourself to natural light during the day helps the body maintain a stable circadian rhythm, supporting nighttime sleep. Photo: Bao Bao

Create a dark, quiet, and comfortable bedroom

Inappropriate light, noise, or temperature can disrupt sleep. Individuals should keep their bedroom dark, quiet, and comfortable to reduce factors that might wake them in the middle of the night. If you frequently wake due to noise, consider using soft sounds or white noise to create a more stable environment.

Limit screen time before bed

Phones, computers, and electronic devices can keep the brain alert, especially when used right before bedtime. Turning off screens before sleeping and avoiding picking up your phone if you wake in the middle of the night can help. Instead, read mot physical book or engage in a relaxing activity with soft lighting.

Relax if your mind is alert

Stress and anxiety can keep the body in a state of alertness, making it easy to wake up and difficult to fall back asleep. Focusing on slow, deep breaths can help lower heart rate and relax during stress. Gentle activities like reading, meditation, or listening to calming sounds can also help the body return to a sleepy state.

Mayo Clinic also recommends not trying to force sleep at all costs if you have been awake for a long time; instead, move to another space and engage in a quiet activity until you feel sleepy again.

Individuals who frequently wake up in the middle of the night, struggle to fall back asleep, and find this situation affecting their concentration, energy levels, or daily activities, should consult a doctor. Persistent awakenings can be related to insomnia, sleep apnea, acid reflux, restless legs syndrome, or other health issues.

Bao Bao (Compiled)