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For me I have a rule I don’t look at the time. I turn the alarm clock away and don’t check my phone when I wake up in the middle of the night. The clock gives me anxiety.
Also if you’re waking up often for the bathroom try limiting your fluids to 2.5 hours before bed. If you wake up regardless try to minimize movement, the more you move the more you body physically wakes up.
There are a lot of good breathing techniques that promote sleep, you can try those as well to calm your mind.
I agree that knowing the time makes me anxious!
Depends why you are waking up. Thoughts for you:
1. Blackout curtains so light doesn’t wake you up
2. More exercise during day
3. Lower temperature a little in room before you sleep
4. White noise on your phone
Thanks! I already do 1 & 2. Will look into 3.
I haven’t tried 4 exactly but have tried meditation, headspace or ASMR. They kind of help me fall asleep but not stay asleep. Will see if white noise makes a difference...
Re: Why I’m waking up, not sure exactly. Sometimes I am hungry, or thirsty, or need to use restroom, sometimes no particular reason at all...
Great post. I have the exact same issue. I wake up after 3 or 4 hours and I’m up. I’m exhausted all day. My doctor checked my blood and everything is normal, so he told me to just relax and go back to sleep.
I didn’t find his advice particularly actionable
Stop worrying about sleep is the best way to sleep better. Just read an article on this, but forget where
I have the same issue - lots of research on this. Go to a sleep doc, read why we sleep. Some things that work for me apart from 1 and 2:
- chamomile tea in evening
Set bed time
No caffeine after 1 pm
Sleeping earlier
Meditation
Still not perfect :)
+1 for the book ‘why we sleep’, it’s incredible
On the Calm app, there's a guided meditation specifically for returning back to sleep after waking up. I always fall back to sleep for a few more hours.
It could be anxiety that keeps you awake. See a doctor to rule that out.
CBD. Seriously, it helps with maintaining deep sleep. 100 milligrams 1 hour before bed
As a former sleep technology I would recommend the best course of action is to ask your doctor to order you a sleep study to rule out known sleep disorders.
You could also try melatonin supplements. Unlike most supplements there is actually evidence of efficacy and a biological mechanism of action that makes sense. More reading here: https://nccih.nih.gov/health/melatonin
Ive started using melatonin and it seems to help me fall asleep faster.. but I wake up like 2-3 hours after 😒
Also if you’re ~1 hour below your sleep target don’t overthink it
Same issue. Ended up going on 25 mg Trazadone before bed to stay asleep
Night terrors and crazy dreams
Try HGH
Great forum and question. FYI I recently started selling a sleep aid that I made for myself while I was still consulting. Check it out, drinksweeterdreams.com
Here is our promo video:
https://youtu.be/NEV1hsOURJM
CBD oil!