Tired of Waking Up at 3am? Try This
Any form of insomnia is frustrating, but waking up in the middle of the night can be one of the worst.
Once you start, it may feel like you can’t stop and for good reason. Your body gets into a pattern and unless you consciously try to get yourself out of it, you’ll find yourself waking in the middle of the night regularly.
So what can you do to stop it?
Try these simple tricks.
Create a Bedtime Routine
Figure out what your body likes to wind down and make a habit of it. You may have to do a little trial and error to see what works and what doesn’t.
For example, some people love hot showers, hot baths, or meditation, while for others it’s more agitating than relaxing.
A few other ideas include reading a book, putting your electronics down at least 2 hours before bed, and journaling.
Whatever works for you, do it consistently at the same time each night. This gets your body into a rhythm, knowing that it’s time to sleep.
Make Your Bedroom Comfortable
If your bedroom is hot, noisy, or isn’t relaxing, your body won’t be able to relax and go to sleep.
Try lowering the temperature at night, keeping the lights low or off, and making the environment relaxing.
Keep the colors muted and the decorations minimal. You don’t want it to be an area that your body feels excited, but rather relaxed and able to sleep through the night.
Change your Lifestyle
Stimulation will make it hard for your body to rest for any length of time.
Try skipping the alcohol (or greatly limiting it), avoiding caffeine, and nicotine as they all excite the nervous system, which makes it hard to get to sleep and stay there.
If you do have an alcoholic drink, limit it to one or two and consume them as early as possible. Caffeine should also be limited and/or stopped by late afternoon to give your body time to calm down.
Keep a Consistent Schedule
If there’s one thing your body likes, it’s consistency.
Try setting the same go to bed and wake up times every day, even on the weekends. Your body will start to get used to the pattern and know when it’s time to sleep and when it’s time to wake.
Even on the days that you don’t sleep through the night, don’t sleep in – you won’t set the patterns your body needs to sleep through the night.
Implementing each of these habits consistently will help your sleep patterns eventually.
Nothing works overnight – it’s all about doing them regularly, whether they work or not. You won’t know until a few weeks or even months into your changes whether they work.
If you do find that they don’t work, try switching things up a bit until you find a routine that works well and helps you stop those pesky 3am wake up calls that make it impossible to get back to sleep.