TIME moves at an entirely different speed in the dead of night.
Hours can drag on at a glacial pace, and then, all of a sudden morning is clawing at the curtains, sending you into a violent panic.
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But next time you find yourself startled awake, staring at the ceiling in the pitch black, know you are not alone.
In fact, night-time awakenings are a normal phenomenon and are usually harmless, according to Nurse Dominika Blonska, founder of Define by Dom.
Sleep is cyclical, with natural shifts between lighter and deeper stages that can briefly wake us.
This is especially true during rapid eye movement REM sleep, the stage linked to dreaming and memory formation.
It’s when we can’t get back to sleep that it becomes a problem.
Aside from REM sleep, there are several other reasons why you might wake up during the night, from changes in temperature and noise to a drop in blood sugar.
“But one of the most common reasons for struggling to fall back asleep is elevated cortisol levels, the body’s stress hormone,” Dominika explains.
This response can trigger what is known as a fight-or-flight reaction, he explains – exactly the opposite of the calm, relaxed state needed for sleep.
Sound familiar? Well, you’re not alone.
It’s estimated that insomnia now affects 37 per cent of adults – a 20 per cent rise post-pandemic, and with the current cost-of-living crisis, it’s hardly surprising.
Cortisol levels naturally rise in the morning as part of your body’s circadian rhythm.
It serves as a ‘wake-up’ signal to help shift you from sleep into alertness.
“But if your stress levels are already elevated because of work, personal issues, or everyday worries, this can make it easier for your body to wake up prematurely,” Denise Iordache, sleep therapist and founder of JoySpace Therapy adds.
We’ve all been there – tossing and turning at night, watching the clock and becoming increasingly worried about the day ahead.
Here, both sleep experts share their advice on what to do when you find yourself wide awake in the middle of the night – and what not to do…
1. Don’t look at the clock
“Clock-watching creates performance anxiety about sleep,” Denise says.
Studies show that people who constantly check the time at night experience increased stress and fragmented sleep.
“Instead of counting the hours until morning, turn your clock away from view,” she adds.
“It doesn’t do you any favours to spend precious minutes mentally calculating how many hours you’ve slept or how many you have left to sleep until you should wake up.”
2. Don’t doomscroll
“Avoiding stimulating activities, such as watching intense TV shows or scrolling through social media, can help you drift off to sleep quicker,” Denise says.
“Engaging with your devices immediately upon waking up can affect the body’s innate ability to relax and prepare for sleep.
“And it will make you much more alert in turn, which is exactly the thing you are trying to avoid.”
3. Do eat protein and avoid sugar
“A blood sugar crash during the night can cause cortisol to spike, waking you up,” Dominika says.
“To prevent this have a small protein and fat-based snack before bed – such as Greek yoghurt with nuts or a boiled egg.
“Avoid carbs close to bedtime, as they can cause blood sugar spikes and crashes,” she adds.
4. Do take magnesium
“Magnesium plays a key role in relaxing the body and regulating stress hormones,” Dominika says.
“Taking a magnesium glycinate or magnesium bisglycinate supplement before bed can help promote deeper, more restful sleep.”
5. Do try the ‘cognitive shuffle’
The cognitive shuffle is a method developed by Dr. Beaudoin that helps quiet the mind by engaging it in non-stressful, nonsensical mental tasks.
“This is a cognitive behavioural therapy (CBT) technique designed to distract the mind from thoughts that are preventing you from falling asleep,” Denise explains.
Research suggests that rumination (repetitive worrying thoughts) is a major cause of insomnia.
“The cognitive shuffle distracts the brain from this cycle, helping you fall back asleep faster,” she adds.
How to do it:
- Think of a random, neutral word (like “apple”).
- Next, come up with unrelated words that start with each letter of that word (e.g., “A – astronaut, ant, apricot”).
“The randomness of this exercise prevents the brain from engaging in anxiety-inducing thoughts, allowing it to drift back into sleep,” the expert says.
The secret to a good night’s sleep? Do nothing at all
By Alice Fuller, Health Features Editor
I’VE struggled with insomnia for almost five years.
It started as me waking up at 4am or 5am no matter what time I went to bed, but it slowly progressed into trouble falling asleep, waking up throughout the night, and feeling utterly exhausted all the time.
I have tried everything to combat these problems, including prescription and over-the-counter medication, supplements, teas, room sprays, yoga, meditation, relaxation apps, eye masks and sleep playlists.
Some have helped a little, but overall, nothing has managed to get me a solid eight hours.
It’s got to the point now where it’s all I think about.
How much sleep will I get tonight? How will I feel tomorrow? I need to leave that event early to make sure I’m in bed by 11pm. I can’t go to that gig because I’ll be too tired the next day. And on and on it goes.
At the Good Sleep Retreat, Dr Maja Schaedel tells me I’m only making matters worse.
Instead of obsessing, I need to let it all go.
“You try to ‘control’ sleep too much,”she says.
“This can lead to you trying to prioritise your sleep each night rather than prioritising other important things in your life, such as socialising or exercising in the evening.
“This gives sleep too much ‘power’ and can lead to increased pressure and worry around sleep which can make it worse.
“You are also now so used to feeling unrefreshed upon waking that you now look out for it.
“This type of ‘hypervigilance’ means that you often pay attention to how unrefreshed you feel, and this can make it feel worse.”
After three days, her main piece of advice for me was to stop thinking about sleep altogether.
Ditch the pre-bedtime rituals like a hot shower and listening to Headspace, she says, and just about my life as I would like to live it, with all the concerts and pub quizzes as I like.
Then things should slowly fall back into place.
I’ve made a start, but only time will tell!
6. Do get out of bed
“If you lie in bed awake for more than 20-30 minutes, it can create an association between your bed and wakefulness rather than sleep,” Denise says.
“You need your brain to immediately associate sleep to your bed / bedroom as this will help you enjoy a better night’s rest,” she adds.
Instead of forcing yourself to sleep (which is not possible, by the way), get up and do a low-stimulation activity in dim lighting.
To do this, you can try to:
- Read a book (but not on a screen!)
- Listen to calming music / a podcast / guided sleep meditation / sleep hypnosis recording
- Write down any of the thoughts going through your mind (also known as ‘brain dump’)
- Do light stretches or yoga
7. Do try breathing techniques
“Breathing techniques help activate the parasympathetic nervous system (PNS), also known as our “rest and digest” nervous system, which counteracts stress and slows our heart rate,” Denise adds.
A powerful method is the 3-6-9 breathing technique:
- Inhale deeply through your nose for three seconds.
- Gently hold your breath for six seconds.
- Slowly exhale through your mouth for nine seconds.
- Repeat for a few minutes.
“This technique has been shown to reduce physiological arousal and promote relaxation,” she says.
“Another method is progressive muscle relaxation (PMR), where you tense and relax different muscle groups, starting from your toes up to your head.
“This physically releases tension and sends signals to the brain that it’s time to relax and ultimately rest.
“Both can easily be done while in bed, with your eyes closed.”
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