We all know the annoying feeling of waking up in the middle of the night cold, tired, and with a sudden urge to pee.

Then you get up out of the comfort of your soft bed, and warm blankets to go relieve yourself in the bathroom, and hurry back into your room, jump into your bed, and quickly try falling back asleep.

You toss and turn for a while before eventually accepting that you're wide awake.

Some people turn to sleeping pills, but they can be dangerously addictive, here are a few natural ways you can get back to sleep after those late night trips to the bathroom...

1. Reflect on your day.

If you find yourself lying awake at night with your mind racing with thoughts, unable to focus on one specific thing, try unwinding and reflecting on the positive events of the day.

Start in the morning beginning when you woke up, what you had for breakfast, anything that happened on your way to work, something funny that happened during lunch, and every small detail in between.

This will improve your overall neurological state, relax your mind, and allow you to fall back into deep sleep.

2. Do little exercises.

After you get back into your bed just try to lie still for a while, then begin doing some exercises that involve squeezing and relaxing your each of your major muscle groups.

Begin with your toes, move to your feet, and all the way up your body. Your calves, thighs, butt, abdomen, back, and finish at your shoulders. Now move to clenching and relaxing your hands and fingers, then before you now it you'll be fast asleep.

3. Talk yourself to sleep.

When you get up to go to the bathroom in the middle of the night it causes your muscles to tense up, and in order to get back to sleep you will need to get those muscles relaxed again.

One trick people have been finding effective is talking to their body. It is best to start with your feet and work your way up your body silently telling each individual area to relax.

This may seem awkward at first, but do it several times and you will eventually find yourself dozing off.

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