Waking at 3am…. Again? Here’s your go-to guide to return to sleep, easier than ever

Waking at 3am…. Again? Here’s your go-to guide to return to sleep, easier than ever

Written by Olivia Arezzolo

86% of Aussies experience disturbed sleep - leaving many (maybe you) exhausted, unable to think straight at work, moody, irritable and anxious…. Which needs to be remedied, stat. And with the leading sleep expert in Australia by your side, it will be - easier than you thought.

Step 1: If you are awake longer than 20 minutes, get up

Telling yourself ‘just go back to sleep!’ just doesn’t work - it’s fighting biology. Typically, what wakes you up is an elevated cortisol - an awakening hormone, released in excessive amounts under heightened stress. As such, to try and force yourself to return to sleep, you’re literally fighting your hormones - it’s not going to work. Instead, get up, go into the lounge. 

Step 2: Put on 100% blue light blocking glasses 

Blue blocking glasses can help you fall asleep (as per your bedtime routine), and they can help you return to sleep too. Remember - light suppresses sleepiness hormone melatonin, so if you have lights on, even down low, you awaken your body even further…. Even more so if you use technology!

Step 3: Read, meditate or practice deep breathing 

Reading can reduce stress by 68%; deep breathing can promote melatonin production and improve sleep quality by 32%; and long term meditators spend three times longer in slow wave sleep than non meditators - so you win whichever way you go. 

Step 4: Return to bed when you’re just about to fall asleep. 

As you’re dozing off - yes, this will happen - head back to bed.

 Try it and see…. And look forward to saying goodbye to sleepless nights, and hello to restful, rejuvenating ones!

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