How to fall back asleep in the middle of the night
Sleep Doctor・2 minutes read
Waking up between 2 and 3 a.m. is common due to biological factors like core body temperature changes, and to fall back asleep, avoid looking at the clock and focus on relaxation rather than forcing sleep. Non-sleep deep rest is rejuvenative, equivalent to about 20 minutes of sleep per hour, and practicing 4-7-8 breathing can help lower the heart rate for better sleep.
Insights
- Waking up between 2 and 3 a.m. is influenced by biological factors such as core body temperature changes, affecting sleep patterns significantly.
- Engaging in relaxation techniques like 4-7-8 breathing and focusing on non-sleep deep rest can improve sleep quality and help individuals fall back asleep during nighttime awakenings.
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Recent questions
How can I fall back asleep quickly?
By avoiding looking at the clock and focusing on relaxation.
What is the significance of 4-7-8 breathing?
It helps lower heart rate for better sleep.
How can I troubleshoot staying awake at night?
By staying in bed, avoiding unnecessary movements, and practicing relaxation techniques.
What is non-sleep deep rest?
It is rejuvenative, equivalent to about 20 minutes of sleep per hour.
Why is waking up between 2 and 3 a.m. common?
Due to biological factors like core body temperature changes.
Related videos
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10 Minute Non-Sleep Deep Rest (NSDR) to Restore Mental & Physical Energy | Dr. Andrew Huberman
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TED
6 tips for better sleep | Sleeping with Science, a TED series
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If you wake up between 3AM & 5AM...DO THESE 3 THINGS
Summary
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Optimizing Sleep Quality with Nighttime Strategies
- Waking up between 2 and 3 a.m. is common due to biological factors like core body temperature changes.
- To fall back asleep, avoid looking at the clock and focus on relaxation rather than forcing sleep.
- Non-sleep deep rest is rejuvenative, equivalent to about 20 minutes of sleep per hour.
- To lower heart rate for better sleep, practice 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8 gently.
- Troubleshooting tips for staying awake at night include staying in bed, avoiding unnecessary movements like going to the bathroom, and practicing relaxation techniques like breathing exercises.
