In this fast-paced world, many people are overwhelmed by endless, real-time information, demanding work tasks, and high expectations of managing every single part of life. With so much stimulation, it is no wonder that sleep is the first one to suffer. 

Yet, uninterrupted sleep is essential for overall health, both physically and mentally. Luckily, WISH is here to help you achieve better, restful nights through sleep wellness practices and expert guidance so you can wake up feeling refreshed each day.

Keep reading to learn 10 practical tips to stay asleep at night that you can try at home.

Why Do People Struggle to Stay Asleep at Night?

The answer to this question lies in many factors. However, the biggest and most common culprits are stress and anxiety, which fill our minds with restless thoughts and worries and make it almost impossible to fall asleep. 

There are also sleep disorders, like insomnia and sleep apnea, which often cause us to wake up in the middle of the night and make it harder to fall back asleep.

Environmental disturbances, such as noise, light, or room temperature, can easily pull us out of sleep without realizing it. Finally, lifestyle habits, like having caffeine too late or keeping an irregular sleep schedule, can throw off the body’s natural rhythm, making quality sleep feel out of reach.

Now that you understand the ‘why,’ we will provide you with the ‘how’ to reduce nighttime awakenings and improve sleep quality through these tips for staying asleep. 

1. Establish a Consistent Sleep Schedule

Establishing a routine can help us sleep at night. That is why the first one of our tips to stay asleep at night is to consistently stick to a sleep schedule every night (even on weekends). By training your body to wind down at the same time each night and making a habit out of it, you will achieve a stable pattern over time, making it easier to fall asleep quickly. 

Even if you cannot commit to 7-9 hours the first time, that is okay. Do not pressure yourself to sleep ‘ideally’ the first time, as it will lead to more stress. Instead, start with an amount of sleep you can commit to and gradually increase in increments of 15 to 30 minutes once you are adjusted to the pattern. 

2. Follow a Relaxing Bedtime Routine

Humans are creatures of habit. Following a relaxing routine, can cue our body to wind down, and in response, we can naturally fall asleep. After you set a specific bed schedule, build calming routines around it, such as taking a warm bath, listening to calming music, meditating, reading, practicing gentle yoga or stretches, and, most importantly, turning off your screens and preparing your sleep space. 

3. Create a Comfortable, Quiet Sleep Environment

The next tip we have to stay asleep at night is to prepare a comfortable, quiet sleep environment. Even a nightlight can fool your mind into thinking it is daytime. Other factors like noise and temperature can also disturb your sleep. 

So, make sure your bedroom is dark, quiet, and cool. If you live in a busy area, consider using blackout curtains and earplugs to block disruptive sounds or light. In addition, you can invest in a comfortable mattress and pillows.

4. Limit Caffeine and Alcohol Intake

Caffeine and alcohol can interfere with sleep quality. Caffeine is a stimulant that keeps you awake and alert and can last for around 5 hours, so try to avoid it as it gets closer to bedtime.

Alcohol, on the other hand, will make you feel drowsy initially. However, alcohol can prolong N1, the lightest stage of sleep, making you feel more restless. Not only that, it also exacerbates other conditions associated with sleeping, like snoring and sleep apnea.

5. Reduce Screen Time Before Bed

Blue light from phones, computers, and tablets can disrupt the production of melatonin, a hormone that helps regulate sleep. To give your body a chance to wind down, avoid screens for at least an hour before bedtime. Instead, opt for the relaxing activities we mentioned earlier. 

6. Avoid Heavy or Late-Night Meals

It takes some time to digest a meal, especially a heavy meal. Heavy food consumption before bed can also cause indigestion and heartburn from gastric acid reflux. These two very uncomfortable sensations can make sleeping difficult. 

Try to eat at least four hours before bedtime. If you can’t sleep on an empty stomach, you can still opt for a light snack, such as kiwi or almonds, that may help you sleep.

7. Manage Stress and Anxiety

Racing thoughts caused by stress and anxiety are among the most common culprits behind difficulty falling asleep or waking up during the night. To combat this, it’s essential to find ways to effectively manage your stress and anxiety levels. 

Techniques such as meditation, deep breathing exercises, or journaling can help calm your mind and create a sense of relaxation. If you’re more sensitive to stress and anxiety, consider integrating these activities into your daily routine once you discover what works best for you.

8. Incorporate Regular Physical Activity

Regular moderate-to-intense exercise can significantly improve sleep quality for adults, helping you fall asleep faster and stay asleep longer. However, timing matters. Exercising intensely within three hours of bedtime can raise your body temperature, heart rate, and adrenaline levels, which may make it more difficult to wind down and fall asleep. To maximize the sleep benefits of exercise, aim to complete your workouts earlier in the day or at least several hours before bedtime.

9. Address Underlying Sleep Disorders

Sometimes, no matter how much effort you make to follow these tips to stay asleep at night, sleep disruptions persist due to underlying sleep disorders like sleep apnea, insomnia, circadian rhythm issues, or even nighttime movements. These conditions often require specialized treatment, like those at WISH are well-versed in. 

Our expertise and experience in diagnosing and treating these specific issues will provide you with new, science-based techniques to ensure the best sleep quality possible.

10. Try Relaxation Techniques if You Wake Up

The last one of our tips to stay asleep at night is to relax. We know this sounds impossible when you find yourself awake in the middle of the night, but there are simple relaxation techniques you can try, such as progressive muscle relaxation, visualization techniques, deep breathing exercises, and more, to ease your mind and get your body back to sleep.

Achieve a Full Night’s Rest with WISH

Remember, big improvements in sleep quality can be achieved through small but consistent changes. By incorporating even a few of these tips to stay asleep, you can create healthier sleep habits and enjoy more restful, uninterrupted nights. 
If you still face ongoing sleep challenges that impact your quality of life despite your efforts, don’t hesitate to contact WISH for a consultation.