Whether it’s because of a bad dream, noisy neighbors, or a snoring partner, it can be tough to fall back asleep after you wake up in the middle of the night. The importance of sleep cannot be denied as it significantly impacts your heart health, metabolism, immune system, emotional health, productivity, and cognitive function (via Healthline).
When your sleep is disturbed, not only can it lead you to drag your feet the next day, it can also greatly affect your overall health and well-being. According to a 2024 review published in the scientific journal, Nature and Science of Sleep, sleep disturbances can impact your future health in both the short and long term. Researchers reported that short-term repercussions of decreased sleep include a lack of resilience when it comes to stressful situations, memory problems, and somatic pain like headaches and stomachaches. Long-term consequences include high blood pressure, heart disease, weight problems, and metabolism issues. While sleep disturbances can be incredibly frustrating, there are, fortunately, a few simple tricks you can employ that will have you drifting back off to dreamland in no time.
How to quickly fall back asleep
When it comes to falling back asleep, there are a few dos and don’ts you should keep in mind. It may feel counterintuitive to get out of bed when all you want to do is fall asleep but behavioral sleep expert Shelby Harris suggests doing just that will help you reset and avoid the frustration that comes when you try and force sleep. She explained to MindBodyGreen that getting out of bed and finding a relaxing activity to engage in until you start to feel tired will help your brain avoid being conditioned to associate your bed with the sense of agitation that tossing and turning can bring.
The activity you engage in can be anything from some light cleaning, gentle stretching, or reading. You can also utilize meditation and breathing exercises which will activate your body’s natural relaxation response, per Healthline. Just don’t bring your phone with you, as the blue light emanating from it will keep you too stimulated and checking the time may put you back into that agitated state of needing to force sleep (via MindBodyGreen).
