Tips for Sustaining Sleep

  1. Eat and drink in a suitable ratio. If you wake up in the middle of the night to go to the toilet, restrict drinking fluids late in the evening. Eat to keep you full until the morning, however, not too heavily.

  2. If you wake up to noises, such as street noises or your partner snoring, earplugs can help you to sleep soundly.

  3. Sleep in the dark. If there is light peeking through doorways or window shills, you can try sleeping with a travel sleeping mask or invest in good darkening curtains.

  4. Alcohol and caffeine consumption may decrease sleep quality and make you prone to waking up in the middle of the night. Also, nicotine has a similar effect, and nicotine withdrawal can wake you up in the middle of the night.

Remember to take care of your sleep hygiene. In Lessons of Falling Asleep week, you can revise tips and tricks to maintain good sleep hygiene.

Example Habits to try:

Additional Reading

Gregory, A. (2018). Nodding Off: The Science of Sleep from Cradle to Grave. Bloomsbury Publishing.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.