Middle of the Night Wake-Up?
What’s up with the 3:00 AM hour? 3:03? 3:15? 3:33? For many middle age to menopausal women, frequently waking up from a sound sleep around 3:00 AM is a tiresome occurence. Interrupted sleep over the long term can cause real havoc on our health, in addition to being a significant detriment to weight loss.
To help you get right back to sleep after a 3:00AM-ish wake up, here are easy to use tips for getting back to restful slumber:
Breath Work: Diaphragmatic breathing: inhale for four seconds, hold for four seconds, exhale for six.
Progressive Muscle Relaxation: Physically tense then deeply release each body area, beginning at your toes and working systematically up through each muscle group to the top of your head.
Brain Dump: Keep a small note pad on your bedside table; jot down any to-do’s or any thoughts that you are fixated upon. Writing is a powerful way to let go of obsessive thoughts.
Bore yourself to Sleep. Really: Read something really dull. Or alternatively something very simple. A favorite children’s book works great.
Avoid all digital screens: The light from your devices is known to be a brain stimulant, so if possible, leave your phone in a different room.
Try these approaches to find out which strategies are most effective for you. And if you would like to delve deeper into these or additional tools for best sleep and weight loss practices, contact me at link below. I’m happy to share more detail on the “how-to” of these strategies!
