So you fall into a really deep sleep and three hours later you’re suddenly wide awake.

              ‘Oh no! What time is it? Not this again, I’m going to be wake for hours!’ 

If you are lying wide awake for longer than 15 minutes, try the following techniques:

  • Get out of bed
  • Move to another room
  • Have a sip of water
  • Some light reading – book, Kindle or magazine (something boring often works for me!)

What Not To Do

  • Look at your phone. The light will waken you further.
  • Turn on the TV
  • Keep watching the clock

It is worth giving some thought earlier in the day about how you want to sleep. Have a look back over your day and see if there is something in your daily habits that causes you to wake up in the middle of the night:

  • There are the obvious everyday stressors in life, such as work, kids, elderly parents, health, financial and relationship issues. Write down your thoughts and worries, and allow yourself permission to think about them at a different time.
  • Perhaps you have hormonal or menopausal issues. Lack of sleep is a relevant side-effect and should not be ignored if it goes on for a long time. Be aware of any noticeable changes and consider having a medical check-up.
  • You drank that last cup of coffee a bit too late into the evening. Did you know it can take up to eight hours for caffeine to leave your system?
  • You may have eaten something you shouldn’t, your digestion or your stomach feels off. Consider having your last meal earlier in the evening (if possible) and avoid heavy stodgy late night snacks.
  • You drank too many fluids close to bedtime that caused you to wake up to go to the toilet.
  • The effects of alcohol wearing off in the middle of the night can cause you to wake up.