Why You Keep Waking Up Between 3 a.m. and 5 a.m.

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🛌 What to Do: Your Action Plan for Better Sleep

If this is happening to you, don’t just accept it. Here are proven strategies to reclaim your sleep:

Immediate Fixes (When You Wake Up)

  • Don’t Look at the Clock: Checking the time only increases anxiety.

  • The 15-Minute Rule: If you’re not asleep after 15-20 minutes, get out of bed. Go to another room and do something calming in dim light (e.g., read a physical book, listen to soft music). Return to bed only when you feel sleepy. This prevents your brain from associating the bed with frustration.

Long-Term Solutions (Prevention)

  1. Establish a « Wind-Down » Routine: 60 minutes before bed, switch off screens. Try meditation, light stretching, or taking a warm bath.

  2. Optimize Your Environment:

    • Keep it Cool & Dark: A slightly cool room temperature is ideal for sleep.

    • Block Out Noise: Use earplugs or a white noise machine.

  3. Manage Stress Proactively:

    • Practice mindfulness or deep-breathing exercises during the day.

    • Keep a « worry journal » before bed to dump your thoughts onto paper.

  4. Be Smart with Food & Drink:Continue reading…

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