My sleeping has gone off on one again and now I’m awake after falling asleep at 9pm. I suppose I’m desperate for tips on how to sleep through and now only have five hour stretches and then be awake for an hour and then back to sleep (I know not picking up my phone would be a start)
Firstly, make sure your bedding and sleeping environment is comfortable, is your bed supportive, is the room a comfortable temperature, are the curtains thick enough to drown out noise pollution?
Secondly, is anything bugging or frustrating you? Write it down, discuss and address the concerns/frustrations before bed.
Chamomile tea is a great way to unwind before bed. It has calming qualities and the steam also relaxes.
When you wake prematurely, don't try to go back to sleep, repeat the pattern of unwinding, read a magazine or book. Do NOT drink any caffeine. Remember that the world will not stop turning just because you can't sleep. Try laying in bed and just resting.
If problems persist, there are medications such as Nytol, which are great for reseting your circadian rhythm.