Waking at night is totally normal—most people wake up a few times each night between sleep cycles. The issue isn’t the waking itself; it’s the struggle to fall back asleep. Here are some evidence-based strategies to help:

🔁 Step 1: Don’t Panic. Don’t Check the Clock.

Why: Clock-watching creates performance anxiety about sleep (“It’s 3:17 a.m. and I have to be up in 3 hours!”).

Try Instead: Turn your clock away or use a clock with no light. Remind yourself: “My job is to rest, not force sleep.”

🧠 Step 2: Use a “Sleep Script” to Settle the Mind – Waking at Night does mean Panic!

Why: Racing thoughts keep you alert. Pre-planning a gentle mental routine gives your brain something predictable to do.

Try:

• Repeat a calming word or phrase like “rest,” “safe,” or “nothing to do.”
• Picture a familiar walk or drive (e.g., walking the dog or driving a childhood route).
• Try alphabet games: “A is for apple, B is for beach…”
• Use your senses: “What would it feel like to sit on a porch with warm tea right now?”
• Countdown with Active Verbs: Take a deep breath in before you count and before you say the word. For example:
  • 10 (breathe in and out) relaxing
  • 9 (breathe in and out) softening
  • 8 (breathe in and out) resting
  • Continue down to 1 using slow, gentle breaths and soothing verbs that invite rest.

🚱 Step 3: If You’re Awake for 15–20 Minutes, Get Out of Bed

Why: Your brain starts to associate your bed with being awake and frustrated instead of sleepy and relaxed.

Try Instead:

• Sit somewhere dim and read something neutral (not exciting or scary).
• Avoid screens—especially scrolling your phone.
• When you feel sleepy, go back to bed.
  (Repeat as needed—this trains your brain to connect bed = sleep.)

🧘 Step 4: Try a Body-Based Reset for Waking at Night

Why: Activating your parasympathetic nervous system helps your body shift out of alert mode.

Try:

• 4-7-8 Breathing: Inhale 4, hold 7, exhale 8.
• Use sleep meditation or hypnosis from Calm or Better Sleep app
• Progressive relaxation: Starting at your feet, slowly tense and relax each muscle group.
• Weighted blanket (if helpful for you): can calm sensory system.

⚠️ Bonus Tips to Prevent Waking in the First Place:

• Limit alcohol and sugar close to bedtime.
• Keep bedroom cool, quiet, and dark.
• Keep a consistent wake-up time—even on weekends.
• Stop caffeine by early afternoon.
• Avoid checking emails or to-dos right before bed (activates the mind).

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Middle-of-the-night waking is frustrating but fixable. These tools help train your brain and body to stop fighting wake-ups and ease back into rest. If the problem persists, a trained therapist can help with cognitive behavioral strategies for insomnia (CBT-I).

Struggling with anxiety based night wakings and want to get more personalized help? Reach out for a free consultation to see how I might be able to help you tame your anxiety and sleep better again