💤 Trouble Staying Aleep?

Do you fall asleep fine—but then wake up during the night and can’t get back to sleep?

You’re not alone. This pattern, called sleep maintenance insomnia, is one of the most common sleep problems—especially for adults over 40.

😟 Why It Matters

Trouble falling asleep isn’t just annoying—it can seriously affect your health and well-being. It can:

  • Worsen anxiety and depression

  • Raise the risk of chronic illnesses

  • Impair concentration and memory

  • Leave you feeling exhausted and unmotivated

Getting to sleep more easily can dramatically improve your quality of life.

🧠 What Helps Most

Research shows that behavioral approaches, especially Cognitive Behavioral Therapy for Insomnia (CBT-I), are the most effective.

CBT-I can:

  • Cut nighttime wakeups by over 50%

  • Improve sleep quality and efficiency

  • Provide lasting results—even months after treatment ends

Learn More

Watch This Video About What to Do When You Wake Up in the Middle of the Night

✅ CBT-I: How It Works

CBT-I uses simple, practical strategies:

  • Sleep restriction: Build stronger sleep drive by limiting time in bed

  • Stimulus control: Use the bed only for sleep

  • Cognitive techniques: Reduce anxious thoughts that keep you awake

  • Relaxation: Learn to calm your mind and body

Programs like Sleepio offer CBT-I online.

What to Do If You Wake Up at Night

🔄 What to Do If You Wake Up at Night

Try these research-backed tips:

  • 🛏 Don’t stay in bed awake. If you’re up more than 15–20 minutes, get up and do something calming like reading or listening to soft music. Go back to bed when you feel sleepy.

  • 🧠 Avoid checking the time. Turn your clock away—it just increases stress.

  • 💡 Keep lighting dim. Bright light tells your brain to wake up.

  • 🌡 Make your bedroom comfortable. Keep it cool, dark, and quiet. Try earplugs or white noise.

  • 🧘 Use relaxation techniques like deep breathing or a guided meditation.

  • 📝 Write it down. If your thoughts are racing, jot them down and remind yourself, “This can wait until morning.”

📆 Long-Term Habits That Help

Consistency builds stronger sleep:

  • Wake up at the same time daily—even on weekends

  • Limit caffeine after 2–3 PM

  • Avoid alcohol close to bedtime

  • Create a relaxing wind-down routine

  • Turn off screens and dim lights an hour before bed

These steps help reinforce your natural sleep rhythm.

💬 Final Thoughts

Waking up during the night doesn’t mean something’s wrong with you—it just means your sleep system needs support.

With the right tools and habits, you can sleep more deeply—and wake up feeling rested.

You Can Get This as a Handout -- Just Ask!

Learn About Good Sleep Habits
Learn About Mindfulness
Learn About CBT-I
Go Back to Sleep Problems

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