5 tips to drastically reduce nighttime awakenings

Nocturnal awakenings, common among 15 to 20% of French people according to Inserm, can transform a night into a real ordeal. Much more than a simple interruption of sleep, these moments often awaken stressful thoughts or frustration that fuels insomnia. Result: we toss and turn in bed, unable to go back to sleep.

However, with simple adjustments and adapted reflexes, it is possible to overcome these disturbances and return to restful nights. Here are some proven solutions to reduce nighttime awakenings and maximize your chances of sleeping well according to an article from TF1.

1. Ban the smartphone in bed

Your phone is a source of blue light, a brake on the production of melatonin, this hormone essential for falling asleep.

Leaving your screen aside can transform your nights. If the urge is too strong, reduce the brightness and favor a relaxation application.

2. Don’t look at the time

Counting the time until you wake up can increase anxiety.

Avoid checking the clock to stay in a relaxed mental state conducive to sleep.

3. Practice 4-7-8 breathing

The 4-7-8 breathing method helps slow the heart rate and calm the mind. Inhale through your nose for four seconds, hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds.

Repeat until you feel the stress diminish.

4. Find a calming activity

If you can’t go back to sleep, get out of bed and occupy yourself with a gentle task: read a few pages of a book, listen to relaxing music, or prepare your things for the next day.

The idea is to distract your attention from the anxiety of waking up.

5. Create a conducive environment

A cool, dark and quiet room helps you fall asleep. Invest in blackout curtains, use a night mask if necessary, and make sure to maintain a temperature around 18°C.

By applying these tips, you create a virtuous circle for your sleep. It’s all about retraining your mind to see the night as a space for rest, not worry.