Finally crashing into bed after a hectic day, you sink down into your warm duvet and memory foam mattress, imagining the blissful night’s sleep you’re about to indulge in. Fast forward to 4am and you’re wide awake staring at your ceiling. Not what you had in mind. Well, fear no more as we have done some research and put together our top tips and tricks to help you drift back to sleep. Let’s make those mid-night wake up calls a thing of the past!

Get up!

Lying awake in bed for hours can train our mind to think our beds aren’t just for sleeping in, making it more likely that we will do the same thing tomorrow night. If you feel you’ve been awake for more than twenty minutes, try getting out of bed and going into another room. Distract your mind by reading a book, listening to some gentle music or looking out the window for a while until you feel sleepy again, and then head back to bed. You may need to repeat this process a few times, but it will re-train your brain to know that bed is just for sleeping in, making it easier to go to sleep and stay asleep!

Don’t Clock-Watch

Resist the urge to keep checking the time when you’ve been lying awake in bed – this will only make you worry more about not getting enough rest. An anxious mind will keep you awake for longer! Instead, try reminding yourself that you are getting all the rest you need, sleep will come when it’s ready.

Avoid Your Phone

It can be tempting to check your social media when you can’t get back to sleep, but the blue light emitted by your phone or laptop stimulates your brain and gives it the signal to wake up! Not so good when you’re wanting to get back off to sleep.

Get the Right Mattress

The mattress you sleep on has a huge effect on your quality of sleep. Getting used to the feel of your mattress can make it difficult for you to know whether it’s really giving you the right support.

Read our helpful mattress guide to choose which one is right for you.

Try Breathing Techniques

The way we breathe can help to put our bodies in a restful and restorative state. Try this technique next time you can’t get back to sleep;

1. Inhale slowly through your nose for 7 seconds
2. Exhale slowly through your mouth for 11 seconds
3. Do this at least 4 or 5 times before allowing your breathing to return to normal.

Breathing out for longer than we breathe in tells our brain that it is time to relax. This slow breathing technique can also help to calm a busy & anxious mind, making it easier for us to drift off.

We hope these tips help you to get an undisturbed night’s rest. If you have any more tips, please let us know on Facebook or Twitter!