Activities to do when you wake up between 12 and 3 AM every day

12 and 3 AM

Have you ever been unable to get back to sleep after waking up in the middle of the night, specifically between 12 and 3 AM? You might be surprised to learn how common this behavior is. Numerous people encounter this disruption for a variety of causes, including stress, inadequate sleep hygiene, or even minute environmental influences. Here are five constructive and relaxing activities to do in place of stumbling around:

1. Use Journaling to Reflect

Stress or unresolved thoughts may occasionally be the cause of waking up during these hours. Write down any concerns, thoughts, or dreams in a notepad that you keep by your bed.

Putting things in writing can help you declutter your thoughts and find it easier to unwind. Additionally, this habit may highlight triggers or patterns that interfere with your sleep.

2. Engage in meditation or deep breathing exercises.

Getting up in the middle of the night might be a great chance to focus. To relax your nervous system, practice mindfulness meditation or deep breathing techniques.

A straightforward strategy that can reduce anxiety and help you fall back asleep is the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds).

3. Steer clear of screens and engage in low-light activities.

Although it may seem alluring, the glow from your iPad or phone is detrimental. Because blue light interferes with the creation of melatonin, it is more difficult to fall asleep.

Try reading a book in a dimly lit room instead, or listening to calming music or a podcast that promotes sleep. Without overstimulating your mind, these activities are mild enough to induce relaxation.

4. Savor a Warm, Caffeine-Free Drink

A glass of warm milk or a cup of warm, caffeine-free tea can be quite beneficial. These drinks not only calm you down, but they also let your body know it is time to relax. Particularly soothing teas like chamomile or lavender can help you fall asleep.

5. Evaluate Your Sleeping Conditions

Something as basic as your environment could be the source of your midnight awakenings. Look for typical disturbances such as loud noises, unpleasant bedding, or the temperature of the room. Changes like wearing breathable bedding, and earplugs, or making sure the room is sufficiently dark can have a significant impact.

You do not have to let waking up between 12 and 3 AM ruin your evening. Consider it a chance to refocus and learn about your body’s demands rather than a reason to worry. To rule out underlying medical conditions, it could be worthwhile to see a sleep specialist if this trend continues.

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