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Things to Do When You Wake Up in the Middle of the Night

Nothing is more annoying than falling asleep at a decent hour, only to wake up again at 2 or 3 a.m. The inability to fall or stay asleep is called insomnia, and it is a common problem. Insomnia affects your mood and energy level throughout the day. Most insomnia is the result of your own bad habits. Changing these habits can solve problems that cause you to wake up in the middle of the night.

  1. Regulate Your Sleep Schedule

    • Many people take naps in the afternoon. If you must nap, do so before 3 p.m. and limit the nap to no more than 30 minutes. If naps prevent you from staying asleep at night, eliminate them altogether. Setting your schedule so you go to bed at the same time each night and wake up at the same time each morning regulates your sleeping habits. In the morning, get out of bed even if you still feel tired. If you stick to this schedule even on the weekends, your biological clock will begin to change.

    Don't Do Drugs

    • Sleeping pills and alcohol seem to help you fall asleep, but they actually disrupt sleep over the long term. If you smoke, don't do so at night. Nicotine is a stimulant that will affect your ability to sleep. Decrease over-the-counter medications that can interfere with sleep such as cold, flu or pain medicine. Avoid consuming large amounts of caffeine during the day. Even caffeine consumed early in the day can have an effect on your sleep schedule, so it's best not to consume any four to six hours before bedtime.

    Limit Entertainment/Activity

    • Don't engage in stimulating activity before bed. Regular exercise can help you stay asleep, but you should not exercise within two hours of bedtime. Turn off video games, television and the Internet an hour before bedtime. Stimulating activity can also include stressful situations such as getting into an intense argument or debate. Use the bed only for sleeping. Avoid reading, watching TV or using the computer while in bed. When you go to bed, your body should get the message that it is time to go to sleep.

    Don't Just Lie There

    • Vacate the bedroom when you can't sleep. There is no benefit in tossing and turning. Get out of bed and take a bath, read, listen to soothing music, drink a hot, noncaffeinated beverage, have a light snack or do something else that relaxes you. Don't clean, watch TV, do housework or do office work. These things will stimulate you and keep you awake. Return to bed only when you feel sleepy again.

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