How do I go back to sleep after waking up at 3am?

How to go back to sleep after waking up in the middle of the night

1. Get rid of bright lights or loud sounds.
2. Get out of bed and move.
3. Avoid staring at the clock.
4. Avoid checking your phone or other screens.
5. Meditate or try breathing exercises.
6. Relax your muscles.
7. Keep your lights off.
8. Focus on something boring.

What to do if you wake up at 3am and can’t sleep?

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1. Establish a quiet, relaxing bedtime routine.
2. Relax your body.
3. Make your bedroom conducive to sleep.
4. Put clocks in your bedroom out of sight.
5. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.
6. Avoid smoking.
7. Get regular exercise.
8. Go to bed only when you’re sleepy.

What to do if you are waking up at 3am?

The next time you wake up at 3 a.m. (or whatever time), give yourself 15 to 20 minutes to doze back into dreamland. It’s OK. If you’re awake longer than that, it’s best to get out of bed, says Dr. Kane.

Why do I wake up at 3 am to eat?

There are a few possible reasons for consistently waking up at 3 AM. One reason you may be waking up is because you have low blood sugar. Low blood sugar sends a message to your body that you have run out of fuel. Therefore, the body will produce cortisol to jumpstart the metabolic process, make you hungry, and wake you up to eat.

Is it normal to wake up at 3AM every night?

If you keep experiencing a 3 a.m. wake up, welcome to the club! You’re in good company. Nighttime awakenings are quite common, and usually NBD — as long as you’re able to easily fall back asleep.

How can I stop waking up at night to sleep?

How to stay asleep: The key to falling back asleep when you keep waking up during the night is encouraging a transition from a state of anxiety or frustration to relaxation. The calmer you are, the quicker you’ll fall back asleep. Relaxation techniques, like deep breathing, and proper sleep hygiene can help you quiet your mind and fall back asleep.

How to get back to sleep after a bad sleep?

How to Get Back to Sleep 1 Don’t watch the clock. Turn your alarm clock to face the wall and resist the temptation to check the time on your smartphone. 2 Get comfortable. Visit the bathroom to empty your bladder if it might be full. 3 Handle health needs. 4 Relax. 5 Get up and go. 6 Follow your normal schedule tomorrow.