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)
Establish a « Wind-Down » Routine: 60 minutes before bed, switch off screens. Try meditation, light stretching, or taking a warm bath.
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.
Manage Stress Proactively:
Practice mindfulness or deep-breathing exercises during the day.
Keep a « worry journal » before bed to dump your thoughts onto paper.
Be Smart with Food & Drink:
Avoid caffeine after 2 p.m.
Finish large meals at least 3 hours before bedtime.
While alcohol may make you fall asleep faster, it severely disrupts sleep later in the night.
🚨 When to See a Doctor
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