- Sleep is integral not only for adequate cognition but also for the healing of your body.
- Reasons for waking up at night include stress, hormones, blood sugar, or underlying medical conditions.
- Supplements that can help include melatonin and Valerian Root.
- Start keeping a sleep diary from the National Sleep Foundation to learn what may interfere or help your sleep.
- Tips that may help you sleep include the following:
- Tip 1- Avoid alcohol to improve your ability to fall and stay asleep.
- Tip 2- Go to bed at the same time every night.
- Tip 3-Incorporate low-carb chakra foods to help your sleep.
- Tip 4-Use an eye mask.
- Tip 5-Keep your core body cool and purchase a Chilipad.
- Tip 6-Invest in a good mattress and duvet cover.
- Tip 7-Stop using electronics after 5 pm and/or limit their usage. Also, consider the purchase of a QI device.
- Tip 8-Avoid eating at least 3 hours prior to bedtime or avoid consumption of caffeine after 12 PM.
- Tip 9- Consider purchasing a sauna.
- Tip 10- Exercise by doing yoga, walking, or another preferred form of physical activity. [/callout]
Are you ready to stay asleep all night and not wake up?
Are you ready to improve your daily functioning and learn to stay asleep at night and not wake UP? If so, then you’re not alone; I’ve been there too. Fortunately, with a few tweaks in my life, I have finally started sleeping better. My snooze success is not from anything drastic that I’ve done; I’ve just had to change some things in my life. I can’t even begin to emphasize the importance of sleep! Not only is it necessary for you to function cognitively, but it is also integral for body healing, emotional repairing, and so much more! So, in this article, I will give you ten tips to help you stay asleep and not wake up. I hope you enjoy it!
Why do I keep waking up at night?
Do you wonder why you keep waking up at night? Many different things can cause us to wake up. One of the most common reasons for waking up at night could be stress or hormones. Other reasons can range from sleep apnea to blood sugar difficulty. If you’re waking up at night, the interventions in this article will not help if there is an underlying health issue at play. So if you’re waking up a lot at night, you should always also seek the guidance of a healthcare professional if sleep continues to be a problem for you.
Are there supplements that will help?
Yes, certain supplements can help; however, it is always crucial not to rely on them. I would try to do most of the tips that I mention in this article first, and then if you are still struggling, you could always add in something. Again, I would consult with your healthcare professional first before implementing certain supplements.
Melatonin is one of the best supplements for helping sleep continuity(ability to stay asleep) and sleep initiation( ability to fall asleep). It is given in a lot of insomnia protocols and has proven effects. Melatonin can be safe and effective in treating both primary sleep disorders 1. When I worked in sleep medicine as a nurse practitioner, we would initiate melatonin as part of a plan to treat patients with insomnia. Overall, I would say that melatonin is best effective if taken at the same time every night. Also, consistency is the key. If you skip a dosage of melatonin, then it won’t be as effective. If you’re interested in trying a good sleep blend, I would try Mercola’s Sleep Support with Melatonin.
Valerian Root is a great herb also to help induce sleep. It also helps assist in you getting a deep sleep without feeling groggy the next day. Valerian root also helps a lot with anxiety. I also love essential oils with Valerian Root and like to put them in a diffuser. The Valerian Root I use is from Global Healing Center. They’ve got an organic Valerian Root in liquid form, which is better for absorption.
Now, for the tips.
So now that I’ve answered a few questions, I want to go over tips on staying asleep and not waking up. Again, these are tips that have worked for me! You may find that a few of these methods may do the trick or that you need to do all of them. Everyone is different and has a different recipe for sleep success. You will learn over time what works for you.
The best way to know what things are working is to keep a sleep journal. When you write down what you’ve done on a day-to-day basis, then you will realize what it is that works! I like and have given an excellent sleep journal to my patients on the National Sleep Foundation’s website. Just click here and or you can go to NSF.org and search for a sleep diary on their website.
Tip #1-Stop drinking alcohol
Alcohol is my number one tip when trying to get yourself to learn how to stay asleep and not wake up. If you are someone who enjoys drinking wine or other cocktails on a day-to-day basis, I would recommend stopping if you want to improve your sleep. Listen, this is one of my ” been there and done that “for me. I used to drink at least two glasses of wine per night( sometimes more); however, as soon as I stopped, I found my sleep improved exponentially.
Alcohol interferes with your ability to fall and stay asleep
Now, I am not saying an occasional glass of wine or cocktail a few times a month will hurt you (if you can keep it rare). However, if you’re getting into a sound sleep pattern, give up the every night ritual. There are actual studies that support that alcohol will interfere with your ability to have sleep continuity(stay asleep) or even fall asleep. Research has shown sleepers who drink large amounts of alcohol before going to bed are often prone to delayed sleep onset, meaning they need more time to fall asleep. Further, as liver enzymes metabolize the alcohol during the night and the blood alcohol level decreases, these individuals are also more likely to experience sleep disruptions and reductions in sleep quality 2.
Consider joining a support group to help give up alcohol
If you are having difficulty with giving up your nightcaps, then consider joining a support group. Or do it with a spouse. If your spouse doesn’t want to participate, it may be more difficult, but you can still do it. You can always get a friend to join you outside of the home too. Remember, it may be difficult for the first couple of weeks, but you got this. After you do quit, you will feel so much better when you’re sleeping!
Tip #2: Go to bed at the same time every night.
Going to bed at the same time every night is another crucial tip. For example, I like to go to bed by 10:30 every night, even on the weekends. Even if I don’t fall asleep right away, I am in bed by that time. If you’re worried about social obligations on weekends or during the week, that is normal. All you do is try to schedule your social functions in the earlier evening hours and make sleep a priority.
Learn to enjoy day hours with family and friends
If this sounds boring, then I suggest you try to look at this tip a different way. Instead of thinking of it as mundane, try thinking of how good you will feel once you sleep. Try to think about your productivity during the days and enjoy family and friends in the day hours. Once you think of it a different way, I promise that you will enjoy this tip more.
After you’ve gotten your sleep rhythm down and you feel great. If you wanted an occasional late night here and there, then that will be fine. Note that when I say rare, I mean a few times a year. Just listen to your body, and you will know and feel what is right.
Tip#3-Incorporate low carb chakra foods into your diet
Another important way to help you stay asleep and not wake up is incorporating nutritious, low-carb chakra foods into your diet. When you start to eat these types of foods, it will help with chakra balance. When it comes to sleep functioning, it is essential to have well-balanced chakras. If you’re unsure what chakras or low-carb chakra foods to choose from, go to my article on Low-Carb Chakra Foods.
When you choose to follow a low-carb or keto lifestyle, you are choosing to help your sleep tremendously. Your body responds to low carbs by not needing as much insulin production and keeping your blood sugar down. When you have lower insulin or lower blood sugar, you will sleep much better.
Tip#4- Use an eye mask
Another valuable way to improve your sleep is to use an eye mask to filter out light pollution. If you can’t use an eye mask, consider taking out all light sources in your bedroom. Removing light sources includes a light-up clock or any light emanating from electronics. Also, it is conducive to invest in a black-out curtain to block the moonlight.
When there is light in the bedroom, it can absolutely interfere with your melatonin production, thus your ability to stay asleep. Before purchasing an eye mask, I can’t tell you how often I’ve woken up from light sources. If you remove light sources, your pineal gland will respond well by keeping the melatonin constant to allow you to get a good night’s sleep.
Tip#5-Keep your core body cool and purchase a Chilipad
Ahh, a Chilipad. The use of a Chilipad happens to be one of my favorite tips for learning how to stay asleep at night and not wake up. Ever since I got my Chilipad, I’ve slept so much better. Not only has it helped with hot night flashes, but it has also helped me to stay asleep at night. Research has shown that when your core body is kept cool throughout the night, you sleep a lot better.
According to the National Sleep Foundation (NSF), the suggested ideal temperature for sleep is somewhere between 15.5 degrees C (60 degrees F) and 19.4 degrees C (67 degrees F). This temperature is perfect not only to initiate sleep but to sustain your snooze time3. Now, some of you may think, “well, I’ll just turn down my AC in the summer or turn down the heat during winter.” Now, you could do this, but in the summer your electric bill will suffer the consequences. This intervention is another one of my “been there and done that” things!
So, instead of turning down the AC and freezing out your whole family, invest in the Chilipad, and you and the fam will be happy. Plus, there have been times when the room has been cold, but I can’t get comfortable in hot sheets! If you are a hormonal woman, you know exactly what I’m talking about, ladies. Before getting the Chilipad, I think I even stuck my sheets in the freezer. Yikes! Even though chilling the sheets in the freezer helped initially, it didn’t last. The great thing about the Chilipad is it keeps the sheets’ “freezer” cool.
Tip#6- Invest in a good mattress and duvet cover
Another great, juicy tip I have for you is to invest in a good mattress and duvet cover. If you’re worried about the upfront expense, then let it go. Your body and productivity in life will thank you once your sleep well. Oh and not to mention the reduction in medical bills.
I recommend Mattress insider for a good mattress
When it comes to mattresses, I like Mattress Insider. My husband and I have purchased several mattresses from them, and they are of good quality. Not only are they VERY comfortable, but they also make them with organic cotton and other high-quality ingredients. Their custom mattresses are made with a luxurious cover in one of 3 fabrics: Certified Organic Cotton, Cool-Max by Dupont, or Bamboo. When I say custom, they can even make a mattress for your RV or boat. I love their build your mattress option, which is tailored to YOUR needs. Their mattresses have the highest quality USA-made,open-cell plant-based temperature-neutral foams. All of their memory foam and high-density foams have been tested by the independent laboratory Certipurus and have been certified to be non-toxic.
Choose White Lotus for a duvet cover
White Lotus is a good option if you are looking for an organic duvet cover that is versatile for all seasons. My duvet cover is from this company, and I have been pleased with it! I have found that it keeps me cool during the summer and then warm in the winter. I also get comfort in the fact that it is of good caliber and made with organic ingredients.
Tip#7- Stop using electronics before 5 pm, turn off WIFI and consider the purchase of a QI device
This tip has to do with all things electronic and EMF-related. If you want to learn how to stay asleep and not wake up, you need to set limits on your electronics. Setting boundaries means stop using electronics by 5 pm and also consider turning off your WIFI at night. It turns out that the flicker rate from using the electronics will affect your ability to make melatonin production at night. Also, if you turn off your WIFI, you will get a lot less EMF production in your house.
EMFs impair sleep
Did you realize that EMFs will impair your sleep? Yes, EMFs can reduce your sleep time. 4So, you could remedy this by turning off your WIFI, or to make matters easier and go even further with EMF reduction, choose to purchase a QI device. So, you could remedy this by turning off your WIFI, or you can make matters more manageable and go even further with EMF reduction by choosing to purchase a QI device. So how does a QI device/ QI shied work? A QI shield’s protective influence will reduce EMF exposure through physiological and electrophysiological measurements. If you would like to read more about the QI device, go to my article called, How To Reduce Your EMF Exposure [ 10 Strategies]. In this article, I go through the different ways to reduce your EMFs.
Tip#8- Avoid eating 3 hours before bedtime or stop caffeine after 12 pm
Why do you avoid food 3 hours before sleep?
This tip is also very beneficial for helping sleep and learning to stay asleep and not wake up at night! When you stop eating at least 3 hours before bedtime, you will give your body more time for digestion before going to sleep. The choice to stop eating 3 hours before sleep is an essential change to optimize mitochondrial functioning. When you are sleeping, that is your body’s ideal time for detox and repair, and if your body is having to digest a meal during sleep, that will impair this process5.
No caffeine after 12 pm
The choice to limit caffeine after 12 pm is also another vital tip to help supercharge your snooze time. Why is this?? Well, when you stop caffeine intake 12 pm, you are giving your body plenty of time to metabolize the caffeine before sleep. When it comes to caffeine, you must realize that some people are fast metabolizers of coffee, and some are not. If you’re not sure which one you are, then make it easy on yourself and make it a point not to take any caffeine in the afternoon.
Tip #9- Consider purchasing a sauna
Another important tip when it comes to learning how to stay asleep and not wake up at night is to consider purchasing a sauna if you don’t already own one. I have owned a sauna for over a year now, and I have noticed that it has improved my sleep. A sauna helps your sleep in several different ways.
- Sauna therapy helps to increase melatonin. When you bathe yourself in the infrared light of the sauna, you are allowing the increase of dopamine and serotonin. As the serotonin increase, you can produce more melatonin from the pineal gland.
- Sauna helps with thermoregulation. What this means is your ability to be cool before sleep. When you use a sauna, your core temperature rises; however, afterward, it will drop and become sleepy.
- A sauna will help you eliminate toxins via passive sweating, thus reducing your body’s effort to deal with them during sleep. As a result, you will sleep a lot better. [/callout]
If you want to read more about all the benefits of sauna therapy, please go to my article called, Sauna Therapy Health Benefits [7 healing perks].I genuinely feel that an investment in a sauna is so worth it! Your body will thank you when your medical expenses are lower and not padding Big Pharma’s wallet.
Tip #10-Exercise and Meditate for stress relief
The last tip I want to mention is exercise. Exercise is yet another significant thing to do when you’re learning how to stay asleep and not wake up. When I talk about exercise, I mention anything from walking to doing yoga. You do not need to get a fancy gym membership to incorporate exercise into your life! If you want to, then that is fine!
My favorite way to exercise is to do yoga. I like yoga so much because not only is it great exercise, but it is also like a moving meditation. The different poses are so beneficial for healing your body, and deep breathing helps relieve stress.
Walking is also very beneficial for your health. Walking has been shown to improve cardiovascular risk factors such as high cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. Walking is also suitable for protecting against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and every erectile dysfunction 6.
Meditation is a wonderful way to reduce your stress and get a good night’s sleep. Ever since I’ve started to incorporate a meditation practice in my life, I have found that my sleep has improved a lot. If you are new to meditation, then you can go to this article and read about all the benefits of meditation. When I meditate, I will either sit in stillness in nature or in my house. Or I will use Solfeggio frequencies. You can choose which method you prefer when you meditate. However, that being said, I like to meditate both ways for stress relief and improved sleep.
In conclusion, I hope this article helps you learn how to stay asleep and not wake up. It is important to remember that learning to sleep can be a process. If you struggle with sleep, you must realize that it may take time to get back on track. As I mentioned before, if sleep continues to be a struggle for you, it is essential to run it by your healthcare provider to ensure there are no underlying issues.
I am so glad you found my blog and learned ways on how to stay asleep and not wake up. If you liked this article and some of my other ones, sign up for my email list. I promise to send you updates on keto, holistic wellness, chakra updates, and more every week! I would love to have you part of the tribe!
[toggle title = “References”]
Esposito S, Laino D, D’Alonzo R, Mencarelli A, Di Genova L, Fattorusso A, Argentiero A, Mencaroni E. Pediatric sleep disturbances and treatment with melatonin. J Transl Med. 2019 Mar 12;17(1):77. doi: 10.1186/s12967-019-1835-1. PMID: 30871585; PMCID: PMC6419450 1.
MERCOLA, D. R. J. O. S. E. P. H. (2018). Fat For Fuel: a revolutionary diet to combat cancer, boost brainpower, and increase your … energy. Place of publication not identified: HAY House UK LTD5.
Cole, Will(2021).Intuitive Fasting: The Flexible Four-Week Intermittent Fasting Plan to recharge Your Metabolism and Renew Your Health. New York: Penguin Random House6.