Tips for Sustaining Sleep

  1. Find an optimal ratio for eating and drinking in the evening. If you find yourself waking up in the middle of the night to go to the toilet, restrict your fluid intake late in the evening. Eat moderately – enough to keep you full until the morning, but not too heavily.

  2. Often waking up in the middle of the night happens because of some external distractor. If you suspect the reason might lie in street noises, a snoring partner, or loud neighbors, earplugs can help you sleep soundly.

  3. Sleep in the dark. If there is light peeking through doorways or window shills, you can try sleeping with a 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. Nicotine has a similar effect, and the withdrawal effects cumulating during the night only boost it.

Good sleep hygiene practices are often the best aid for interruptions in your sleep. In the lessons of Falling Asleep week, you can revise other tips and tricks to maintain good sleep hygiene. 

Habits From This Lesson

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.

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