How to Fall Back Asleep
June 3, 2007
Agony: Awakened in the middle of the night and not able to fall back asleep.
Prime cause: Advancing age. People under 50 suffer insomnia far more than those over 50.
How to cope: Do not be irritated when you find yourself awake at 2 am. Anger only fuels you and thus prevents sleep. Instead, fix your mind on a single relaxing image.
Example: Visualize a flickering candle. If you are still awake after 30 minutes, go to another room. Watch an old movie on TV, or read a book or magazine. When you feel sleepy, return to bed. If sleep still eludes you, go back to the other room and read some more.
Frustrating and useless: Tossing and turning in bed, waiting for sleep to arrive.
Preventive steps:
1. Eliminate daytime naps if they have been a habit.
2. Do not go to bed too early. This only increases the likelihood of midnight insomnia.
3. Set your alarm clock to ring an hour earlier than usual. This makes you feel more tired for the following night.
Keep adjusting the alarm by 15-minute increments until you are sleeping through the night. Then slowly extend your sleep period until you are back on a normal schedule.
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