Hello guys,
“It is easy learning to sleep on your back can take practice to master,” Chapin says. “Be patient, start in this position each night, and eventually, your body will become used to it, and your back will thank you.”
- Establish a calm, soothing bedtime routine.
- Focus on relaxing your body.
- Make your bedroom conducive to sleep.
- Keep clocks out of view in your bedroom.
- Avoid caffeine after noon and limit alcohol to one drink at least four hours before bed.
Some awakenings can be prolonged and falling back to sleep might be challenging and frustrating. If you wake up at 3 a.m. or another time and struggle to return to sleep, it could be due to several factors such as lighter sleep cycles, stress, underlying health issues, or environmental conditions.
Nocturia is waking up more than once during the night because you have to pee. Causes can include drinking too much fluid, sleep disorders, and bladder obstruction.
Do this if you can’t sleep in the middle of the night:
- Relax: Try progressive muscle relaxation to calm down.
- Get up: If you’re not falling asleep after about 20 minutes, get up and do something quiet.
- Stick to your routine: The next day, don’t sleep in, nap, or go to bed early, says Buenaver.