Create a list of strategies you can use when you wake up in the middle of the night and cannot go back to sleep.

Relax.  

Get up and go. If you're just not dozing off, get up after about 20 minutes have gone by

Dont stare at a clock or close your eyes and think of happy things

Explanation:

1. Stretch/yoga

By loosening up your body by stretching this allows your body to become more tired.

2. Heating pad/rice sock

I like to use a source of heat because I sleep better when I am warm. But if you sleep better when you  are cold I recommend a fan or ice pack (just make sure that the ice pack is secure in a plastic bag so that if it pops it doesn't leak on your bed!)

3. Reading

Don't go on your phone or electronic devices because the light from them in your eyes makes you feel more awake. Instead read a book, which will relax your eyes and allow you to fall asleep faster.

hope these suggestions helped you, mate!

hello, i am sorry but i dont feel that this is anything that anyone can you with! this is based off of what you learned and how you felt form the exercises if you ever need anything else let me know!