According to a recent Dr Oz article people, need a plan to get back to sleep, S-L-E-E-P. Stop alcohol, Light, Environment, Extra Time, and Practice. This plan will get you back to sleep, ASAP.
He recommends that you stop drinking alcohol 2 hours before you go to bed. This part of the plan might seem counter intuitive, alcohol makes you feel tired; however, your body’s metabolism has to ramp up to metabolize the alcohol. Stopping your alcohol consumption 2 hours before bed will help your body wind down and go to sleep.
Light Exposure can cause your brain remain active, even as your body gets tired. It is obvious to shut off lights in your house, but what is less obvious is our addiction to electronic devices. There is a lot of brain chemistry at play here! You have glands in your boys that produce chemicals to help go to sleep (melatonin). If you have too much light, your brain will not produce what you need to go to sleep. It is important to use your bed for sleeping and not playing on your phone and to.
Environment is also key to a good night’s sleep. Many mattresses sleep very hot and limit your ability to sleep well. The ideal sleeping temperature is a cool 65 degrees. While this might seem likes to cold to sleep, it is rather difficult to cool your body down. It is better to keep your room cold and get a blanket if you are too cold.
Extra Sleep - You need to spend extra time in REM sleep, your most restorative sleep. It takes about 60 minutes to reach REM sleep. So what does this information mean? It means that you need to go to bed early enough that you can spend extra time is REM sleep. It also means that there is little to no benefit to hitting the snooze button. That extra 10 minutes will yield no benefit. It is barely enough time to even fall back asleep, little own achieve REM sleep.
The final part of this sleep plan is to practice; there is no real way to prevent yourself from waking up in the middle of the night. You can practice relaxing and putting yourself in a better state to fall back asleep. There are several methods to get your body ready to sleep. Meditation visualizing a happy place and counting backwards are all useful tools is relating to fall asleep, or to get back to sleep!