Put the phone awayiStock/PeopleImages
When you wake up in the middle of the night, resist the urge to check email or hop on Facebook. If you find it impossible to do without screen time, either before bed or at 3 a.m., try this trick from Nadine Hemens, a middle-school assistant principal. “Middle of the night insomnia is a big one for me, and I used to make it way worse by checking email. Now, I simply tell myself that whatever it is, it can wait, and I listen to a meditation app on my phone, instead. I usually fall back asleep without even realizing it,” she says. Multiple studies indicate that the blue light emitted by electronics interferes with sleep. If your computer, iPad, or phone is a bedtime staple you can’t do without, make sure to at least dim the screen down at night. This may help you stay asleep until morning. Try this surprising way to trick yourself into falling asleep.
Transform your bedroom into a quiet, dark sanctuaryiStock/Kwanchai_Khammuean
“Middle of the night insomnia is often caused by emotional distress, anxiety, or a busy mind. Throughout the night, we go into sleep cycles. As we go into each cycle, we wake up a little, but typically don’t remember, and fall back asleep. If you are stressed out, those wake-ups can become a full awakening, and your mind gets very busy,” explains Rachel Ross, a certified sleep consultant. If you’re frequently waking up in the middle of the night, Ross recommends making your bedroom soothing and dark. “Even if you’re a shift worker, keep it quiet, and comfortable. You have to work with what you have. If you live in a noisy city, and can’t sleep through it, white noise is helpful. A fan works just fine, or you can try a white noise machine that includes nature sounds. You can also try earplugs, and an eye mask, if there is too much ambient light in the middle of the night,” she adds. Here’s what professional organizers do every night before bed.