5 things you can do if you keep waking up in the middle of the night

Falling asleep is one thing, but sleeping through the night is another.

While waking up in the middle of the night is normal but it could also be a sign of anxiety and worry, explained Dr. Ronald del Castillo, a professor of psychology, public health, and social policy at the University of the Philippines Manila. 

To help you get enough rest the next time this happens, Castillo would recommend taking the following steps:

1. Stay in bed and try to relax

"Try to do things that are relaxing that you might be used to doing," Castillo said during an online discussion over Zoom.

"For instance, I fall asleep quite easily if I read a book. So if I do that in the middle of the night, I might actually fall back to sleep." Deep breathing is another example.

2. Don't check the time or use your phone

Checking the time can be very tempting in the middle of the night, but doing that can only reinforce the idea that you can't go back to sleep. "The clock will keep reminding you: 'Oh, it's been ten minutes.' 'It's been 15 minutes.' It's been 20 minutes." 

Castillo would also recommend not glancing at your phone, TV or tablet. "You're trying to minimize the stimuli that you are experiencing," he explains.

3. If no luck after 15-20 minutes, get out of bed

If you've been awake for 15 to 20 minutes, consider getting out of bed.

"Because the more you stay in bed, the more you become anxious and the more your mind starts to spiral and the more you’re starting to think 'Oh, I can't go back to sleep' (or) 'How come I can't go back to sleep?" Castillo says.

4. Go to another room and try to relax

You might be able to find some relaxation someplace else other than your bedroom.

"If you are able, try to go to a different room. If you have a living room, a kitchen, or whatever, try to go to a different room and, while you're in that room, try to do the relaxing thing again," Castillo says. It could be reading, deep breathing or other relaxing activities.

5. If nothing works, just start your day

If all of the above does not work, Dr. Castillo would recommend just starting your day early. "If you wake up at 3 a.m., and you can fall back to sleep, then, you know what? Just start your day at 3 a.m!"

"The trick is to not take a nap during the day, so that by the following night, you'll be so exhausted that you're actually more likely to fall also through the night," he adds.

Dr. Castillo held a mental well-being session over Zoom last Friday to spread the word about handling stress in a "healthier way" during the coronavirus pandemic.

There are also a few ways to achieve some quality sleep during these stressful times, such as limiting your screen time during bed time. — LA, GMA News