Do you often wake up in the middle of the night and struggle to fall back to sleep? You’re not alone. According to a report by the Sleep Health Foundation, around 60% of the adult population in Australia experiences some form of insomnia.
From stress to poor sleep hygiene, mid-sleep awakenings can occur for a range of reasons. If you’re wondering how to fall asleep fast and stay asleep, give these tips a try.
Create a Sleep Schedule
If your sleep pattern changes all the time, your circadian rhythm (otherwise known as your internal body clock) will be all over the place. Going to bed and waking up at the same time every day will regulate your sleep-wake cycle. It may take a few weeks for your body to adjust to a regular sleep schedule, but the long-term benefits will be worth the effort.
Practise Meditation and Relaxation
Not sure how to fall asleep quickly when you can’t stop worrying about things like work or your mortgage repayments? If you suspect high stress levels are causing you to wake up in the middle of the night, meditation could help cure your insomnia. Try using a guided a meditation app to get started, and practise before bedtime to relax your mind in preparation for sleep.
Reduce Screen Time
Staring at your phone before bedtime can affect how quickly you’re able to fall asleep. The blue light from your phone supresses melatonin, a type of hormone that helps regulate your sleep-wake cycle. Screen time can also stimulate your brain, preventing it from winding down properly.
If belly aches often keep you up at night, try eating your dinner earlier in the evening (and avoid midnight snacks). This will prevent indigestion, so you can fall asleep without a sore tummy. Just make sure you don’t eat too early, otherwise you might wake up hungry in the middle of the night.
Restless sleep could also be a sign of an unsupportive mattress. If you eliminate all other options and you’re still experiencing restless sleep, it might be time to update your mattress.
Training yourself to fall asleep quickly and stay asleep all night can take time, but practice makes perfect. Looking for more advice on how to get to sleep fast? Take a look at our 10 Sleep Tips from the Experts.