Waking up in the middle of the night for no apparent reason can be frustrating and anxiety-inducing, especially knowing that the longer it takes to fall back asleep, the worse one may feel the next day. Factors that can contribute to wakefulness include eating too late, drinking alcohol, stress, hormonal imbalances, light exposure, noise disturbances, and snoring partners. However, there are strategies that can help individuals get back to sleep and avoid spiraling anxiety. These include controlling breathing using methods like the 4-7-8 technique to calm the body and mind, and settling for rest instead of fixating on sleep, which can help reduce anxiety and prepare the body for relaxation.
In moments of wakefulness, it can be helpful to engage in activities that stimulate relaxation. Smiling can trigger the release of feel-good hormones such as dopamine and serotonin, which promote a calm and sleepy state. Body scanning, where one mentally “scans” their body from toe to head, can help refocus attention away from anxious thoughts. Singing or humming can also be beneficial for stimulating the vagus nerve, which is important for lowering heart rate and promoting sleep. These techniques can help individuals shift their focus and calm their minds to facilitate falling back asleep.
Another strategy to combat anxiety around sleeplessness is practicing paradoxical intention. By telling oneself that they are not tired and do not need to fall back asleep, individuals can engage with their fears and reduce the anxiety surrounding staying awake. Studies have shown the efficacy of this approach in helping individuals relax and eventually drift back to sleep. This method encourages individuals to confront their fears head-on and diminish the power of anxiety over their ability to sleep.
In moments of wakefulness or difficulty falling back asleep, it can be beneficial to try to enter a state of quiet wakefulness and focus on resting with eyes closed. This approach can help reduce anxiety around sleep and prepare the body for the relaxation stage before falling asleep. Even if one is unable to fall back asleep, resting and taking short naps can still provide benefits such as improving overall sleepiness and performance, as well as memory retention. By focusing on rest and relaxation, individuals can practice self-care and prioritize their well-being even in moments of sleeplessness.
