It is a very unpleasant moment when you find difficulties in falling asleep again after you went to the bathroom in the middle of the night. If you have problems with this, we offer you some tips on what you can do to get back to sleep faster, without using sleeping pills:
1. Muscle relaxation
When you go to the bathroom, you muscles tense and you need to relax your muscles again in order to get back to sleep. One trick which helps you with this is “talking” to your body. Start with your feet and work your way up, silently telling each area to relax. Do this several times and you’ll find yourself drowsing off until you fall asleep.
2. Keep One Eye Closed While In You Are In The Bathroom
While you’re using the toilet during the night, keep one eye closed. Your eyes will adjust back to the darkness of your sleeping room faster this way and you should fall back asleep faster.
3. Roll Your Neck
Roll your head to the back of your neck to relax the nerves in your neck which go straight down your arms, hands and feet.
4. Pull Your Ear
Gently pulling on your ear can work at relaxing the brain in order to fall back asleep.
5. Don’t Check the Clock
Don’t continually check the clock after you get back in bed to see how long you’ve been awake.
6. Listen to a Story
An old trick to bore your brain and fall asleep is listening to a story. Listen to an audio book on tape.
7. Count Imaginary Sheep
Another old trick is counting imaginary sheep. The point is to get your mind relaxed to the point that boredom sets in and you fall asleep.
8. Stay Still for a While
Try to stay still for a few moments once you went back to bed. Then do some muscle exercise in bed. Start at the toes, and then move to the feet, calves, thighs, buttocks, abdomen, back and shoulders. Clench your hands and fingers, and then relax them.
9. Drink a Warm Beverage
Drink a glass of warm milk before going to sleep as you used to do in your childhood. Milk contains an amino acid called tryptophan which helps you fall asleep.
10. Relax Your Mind Before Sleeping
Relaxing your mind before sleeping puts you in a better neurological state and you may fall asleep. Think positively about the day’s events, and relive every small detail of what you did from the moment you woke up that morning.