How to sleep all night without waking up

Sleeping through the night without waking up sounds like a dream (literally). Tossing and turning, waking up at odd hours, and not being able to go back to sleep will leave you groggy and tired. But don't worry; you're not alone. Millions of people experience nighttime awakenings, and the good news is you can fix it. If you want to sleep through the night like a baby, we've got you covered. Let's get into what might be disrupting your sleep and, most importantly, how to fix it.

Why do you keep waking up at night?

Before we jump into solutions, let's talk about why you might be waking up. Here are some common sleep problems:

• Stress and anxiety: Your brain won't stop talking—running through your to-do list at 3 a.m.

• Caffeine and alcohol: That afternoon coffee or evening mug of wine might be screwing your sleep cycles.

• Too much screen time: Scrolling through your phone before sleeping? The blue light is telling your brain to stay awake.

• Bathroom trips: Drinking too much water before bed may leave you going up and down all night.

• Uncomfortable sleep environment: Perhaps it's your mattress, or it's too hot or too chilly in your room.

• Sleep disorders: Obstructive sleep apnea, restless leg syndrome, insomnia, or post-traumatic stress disorder (PTSD) might be to blame.

How to get a good night's sleep without waking up

1. Stick to a sleep schedule

Your body loves routine. Practising the same bedtime and wake-up time every day (yes, including weekends) helps condition your internal clock, making it easier to fall asleep quickly and stay asleep throughout the night. When you constantly change your bedtime, your internal clock gets confused, increasing your chances of waking up at night. Keep a consistent routine and follow it as much as possible.

2. Create a relaxing bedtime routine

Think of bedtime as a wind-down period, not a sudden crash. Doing calming activities before bed tells your brain it's time to sleep. Try:

• Reading a book (a real one, not on your phone!)

• Taking a warm bath

• Doing light stretches

• Meditating or deep breathing exercises

Avoid stimulating activities like watching intense TV shows, working, or having heated debates on social media right before bed.

3. Make your bedroom a sleep haven

Your sleep environment has a big impact on how well you sleep. Here's how to optimise it:

• Keep it cool: A room temperature of 16-18°C (60-65°F) is optimum for sleeping.

• Block out light: Use blackout curtains or an eye mask. Even small amounts of ambient light can disrupt a full night's sleep.

• Reduce noise: White noise machines or earplugs can help drown out disruptive sounds.

• Invest in a good mattress and pillows: If you're waking up sore, it might be time for an upgrade.

4. Limit caffeine and alcohol

Caffeine lingers in your body for hours. That 4 p.m. latte? It may still disturb your sleep at midnight. Do your best to avoid caffeine after early afternoon.

Similarly, alcohol can have the effect of making you drowsy in the beginning, but it tends to disrupt deep sleep, which means you're more likely to wake up in the middle of the night. If you have trouble sleeping, cut back on alcohol, especially near bedtime.

5. Manage stress and anxiety

If your brain is racing at night, it's time to take action. Here's what helps:

• Journaling: Jot down your thoughts before bed to help clear your mind.

• Meditation: Guided sleep meditations are available on many apps online.

• Progressive muscle relaxation: This method involves tensing and relaxing various muscle groups throughout your body. Begin at your toes and gradually work your way up to your head. It helps release physical tension and signals to your body that it's time to relax.

• Breathing exercises: Give the 4-7-8 technique a try—inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.

For serious stress and anxiety symptoms, consider seeing a mental health professional.

6. Be mindful of what you eat and drink before bed

Consuming large meals or spicy food late at night may also lead to discomfort and indigestion, disrupting your sleep. If you're going to snack before bed, opt for sleep-friendly options such as:

• Bananas (rich in magnesium and potassium)

• Almonds or walnuts (contain melatonin)

• A warm glass of milk (classic for a reason!)

7. Use a sleep mask for complete darkness

Light from street lamps, electronics or even the moon can interfere with your body's release of melatonin, the hormone that regulates sleep. Small light sources still creep in, even with blackout curtains.

A sleep mask is a simple but powerful tool that blocks out all light, allowing you to have restful sleep without resorting to sleep medicine. Choose a comfortable, breathable mask, like Drowsy's silk sleep mask, that fits snugly without overwhelming your eyes.

8. Try a weighted blanket for deeper sleep

If you wake up due to stress, restlessness, or even mild anxiety, a silk weighted blanket could be a game changer. These blankets offer soft, consistent pressure on your body, which has been shown to:

• Lower your cortisol (the stress hormone)

• Boost serotonin and melatonin (the hormones that help regulate sleep)

• Promote relaxation and deep sleep

Many people report feeling calmer and more secure under a weighted blanket, which can help improve your sleep quality.

Trouble falling asleep? Drowsy can help!

If you're struggling with sleep maintenance insomnia, you're not alone. Waking up in the middle of the night can leave you feeling drained, but Drowsy is here to change that. Whether you're trying a Drowsy silk sleep mask to block out light, a silk weighted blanket for deep relaxation, or soothing aromatherapy products to help you unwind, we have everything you need to create the perfect sleep environment. Sweet dreams are just a Drowsy away!