What’s waking you up at 4 am (and how to make it stop)

You made it to sleep — now let's make it through the night. ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­

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Hi There, You're exhausted. You're ready. You want to fall asleep… but your brain has other plans. If bedtime feels like a staring contest with the ceiling, the usual advice (like "just relax") rarely helps. Try these science-backed strategies designed to work with your body, not against it, to help you fall asleep with less effort and more ease. A few might surprise you, but every one is backed by real research and proven results. The best part? Most take less than 5 minutes to try!

Fall Asleep Faster Tonight You drifted off… but now it's 2:12 a.m., and something jolted you awake. Whether it's your mind racing or your body reacting, rest feels just out of reach. There's no traffic, no emails, no noise. It's just you, your ceiling, and your thoughts doing laps. Being awake at this hour doesn't just disrupt and steal sleep; it can leave you feeling foggy, irritable, and out of sync the next day, no matter how long you stayed in bed. Fortunately, simple, proven techniques can help calm your system and ease you back into sleep, without hours of tossing and turning. Tips to Fall Back Asleep

Falling back asleep is helpful, but not waking up at 4 a.m. in the first place is even better. Early-morning wakeups are among the most frustrating (and common) sleep challenges. In fact, nearly 1 in 3 adults report waking too early at least a few times a week. If that sounds familiar, know this: it's not random. Patterns like blood sugar dips, elevated cortisol, or circadian rhythm misfires could all be at play. The good news? Once you understand what's triggering those early wakeups, you can take simple, targeted steps to stay asleep and finally give your body the full night of deep sleep it needs. Stop Waking Up Too Early

Recommended Reads Why the Scandinavian Sleep Method Might Work For You This viral Nordic sleep trend could be the key to deeper rest and fewer blanket battles. Simple Exercises to Quiet Your Mind Before Bed Gentle, expert-backed movements to help your body transition into sleep mode. Are You a Bear, Lion, Wolf, or Dolphin? Your sleep chronotype affects everything from when you focus best to when you should go to bed. Stressed at Bedtime? Here's How to Relax If your brain kicks into overdrive the moment your head hits the pillow, these nighttime stress relievers can help.

Sleep Foundation, A Sleep Doctor Company 1414 NE 42nd St 400 Seattle, WA 98105 View in Your Browser | Unsubscribe | Manage Preferences   Sleep Doctor (collectively Sleep Foundation, SleepFoundation.org, SleepApnea.com, and SleepDoctor.com) is not affiliated with the National Sleep Foundation, an independent 501(c)(3) nonprofit based in Washington, D.C. Sleep Doctor and its brands provide comprehensive health information to help people cultivate better sleep. Sleep Doctor does not provide medical advice, diagnosis, or treatment options.