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Sleep Tips: Getting Back To Sleep At 4 a.m.

Sleep Tips: Getting Back To Sleep At 4 AM

It can be difficult to get back to sleep after awakening during the night as you become more anxious to enjoy dreamland once again. More frustration arises as you stare at the clock watching your precious sleep time drift away.

For the occasional bout of insomnia that we all get at times, try these tips shared by The Huffington Post to put an end to obsessing over sleep at 4 a.m.:

  • Don’t stay in bed: It is important not to lie in bed any longer than 15-20 minutes when you can’t sleep because it breaks the association between your bed and sleep, possibly leading to more insomnia problems. Leave your bedroom to spend time doing a relaxing, non-stimulating activity. Try reading a magazine, doing the dishes, taking a warm bath or listening to soothing music.
  • Practice relaxation techniques: Try learning calming yoga poses, mindfulness and other forms of meditation, as you focus on loosening your muscles and the rise and fall of your breathing. Visualization, the “mental distraction technique,” can also be effective. By picturing yourself some place, you aren’t focusing on the fact that you can’t sleep.
  • Let go of your anxiety: Obsessive thoughts about a big meeting, your bank account, and social ties can have you up for hours. Try keeping a worry journal, setting a time to write in it a couple of hours before bed and close the book on those thoughts. If you are worried about something happening the next day, don’t count down to it, turn your clock around and visualize a relaxing, positive scene.
  • Be careful with medications: If you need to go this route, proceed with caution. Make sure that you are taking the medication early enough to sleep it off, taking it to close to your wake up time will lead to grogginess. Additionally, never use over-the-counter medications as a long term option, and always check with a doctor to ensure you aren’t causing a synergistic effect with other medications you are taking.
  • Consult with a doctor: If your lack of sleep is becoming the norm, don’t hesitate to see a doctor immediately. A lack of sleep does affect your daytime behavior and can place yourself and others in danger, especially when it comes to driving.

Consistently getting quality sleep leads to better health, more happiness and higher levels of productivity in all areas of your life! We at Gallery Furniture want you to be your best! Turn off those lights and get to bed early tonight!


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16 Responses to Sleep Tips: Getting Back To Sleep At 4 a.m.

  1. melody April 11, 2014 at 9:50 pm #

    Soft Christian music and positive thoughts. Deep breathing.

    • Gallery Furniture's Sleep Center April 12, 2014 at 9:12 am #

      Those are excellent sleep tips Melody! Any soothing activity that clears your mind and relaxes your body is going to help you get back to sleep. Thank you for sharing with us!

  2. Lilian Morales April 11, 2014 at 10:12 pm #

    I have the “lie in bed awake til 3am not being able to sleep” problem, I think it’s cause I bought a cheap mattress and within the year, I felt the springs and it had dents. Unfortunately, I still own that matress but when I’m able to afford another one , I’ll know better than to go cheap.

    • Gallery Furniture's Sleep Center April 12, 2014 at 9:28 am #

      We are sorry to hear that Lilian! A great way to improve your sleep without making a big purchase on a much needed new mattress, is to get a mattress topper.There are some that cost as little as $30-40 and can have a significant impact on your comfort level throughout the night, giving you a higher quality of sleep. Also, we recommend a relaxing routine before bed time and getting out of bed when you can’t sleep. You don’t want your body to think it’s ok to remain awake in bed. We’d love to hear how those tips work for you Lilian! Enjoy your Saturday!

  3. Adri Ibarra April 11, 2014 at 10:34 pm #

    I wake up through-out the night 2-3 times and its annoying since i have to wake up at 4 to go to work. Plus, if you add that on tuesdays and thursdays I go to school and dont get home until pass 9 pm! I need some zzz’s!!!

    • Gallery Furniture's Sleep Center April 12, 2014 at 9:37 am #

      An inconsistent schedule does make it harder to get the quality of sleep you need Adri! We recommend cutting off caffeine at 2 pm, eating dinner at least 2 hours before you bedtime and watching your liquid intake before climbing into bed. Develop a soothing bedtime routine that will be a signal to your body that it’s time to sleep. Also, when you wake up in them middle of the night, be sure to go into a different room until your feel sleepy again. We hope this article will help you get the sleep you deserve!

  4. marilyn seveda April 11, 2014 at 10:56 pm #

    Love the tips

    • Gallery Furniture's Sleep Center April 12, 2014 at 9:38 am #

      We are glad to hear that Marilyn! Thank you for your feeback and we hope that these tips will help you out if ever you find yourself awake in the middle of the night.

  5. Lindy Sanchez April 11, 2014 at 11:59 pm #

    Great tips! Will try them tonight, since I yet to have fallen asleep!

    • Gallery Furniture's Sleep Center April 12, 2014 at 9:46 am #

      We hope these tips helped you sleep last night Lindy! Consistency and remaining relaxed at night do work wonders for your sleep. Stay persistent and patient, it can take a little time to really feel how small changes are impacting your sleep quality. Thank you for your feedback! Have a great Saturday!

  6. Teresa Brady April 12, 2014 at 7:24 am #

    I agree don’t fight it you’ll just get frustrated.

    • Gallery Furniture's Sleep Center April 12, 2014 at 10:00 am #

      Definitely Teresa! The more you think about falling asleep, the harder it’ll be to achieve. Stay relaxed and let your body do its job.

  7. Brenda April 12, 2014 at 9:52 am #

    Have tried just about everything to get s little shut eye. I do even get out of bed, but unfortunately hit the candy jar. So just try to stay in bed. And I am on my 2nd tempurpedic. Love the mattress,, but not the candy.

  8. Pamela April 12, 2014 at 11:15 am #

    These are great tips, thanks Gallery Furniture. I suffer from insomnia all the time at 4am, and never thought about getting out of bed and separating myself from it, I’ll try that next time.

    • Gallery Furniture's Sleep Center April 12, 2014 at 11:50 am #

      Thanks for your feedback Pamela! We certainly hope that these tips help you get the high-quality sleep you deserve! Insomnia isn’t the same for everyone so, it’s always great to try to new things. Cutting off your caffeine intake early in the afternoon, practicing yoga and maintaining a consistent bedtime routine should also reduce your nights with insomnia. Let us know how it works out for you! Have a great Saturday!

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