5 tips for when you're wide awake at 3 a.m. - WaPo

[question everything]

(snip)

The 4-7-8 breathing method

I have tried many things to conquer my 3 a.m. awakenings. I’ve counted sheep, distracted my busy mind with psychological tricks and tried reading boring books or listening to soothing meditation podcasts. But nothing worked until I tried a special breathing exercise recommended by Breus, the sleep expert.

The technique, called the 4-7-8 breathing method, is deceptively simple. First, you inhale through your nose for four seconds. Then you hold your breath for seven seconds. Finally, you exhale through your mouth for eight seconds and repeat the steps as many times as needed.

The first time I tried it, I honestly expected it to fail. I was lying in bed wide awake at 3 a.m., and figured why not try it? As I did the breathing exercise, I didn’t feel myself getting sleepy, but I did feel calmer. Eventually, I opened my eyes and saw that it was 6:30 a.m. The sleep-tracking function on my Apple watch indicated that I had been asleep for several hours.

I’ve now been using this breathing exercise on an almost nightly basis for over a month, and it works like a charm. When I do wake up at 3 a.m., I no longer get anxious because I know that I can get myself back to sleep without much difficulty.

https://wapo.st/4lUFAXE

[amerikat]

1. I will give it a try.

Thanks.

[SheltieLover]

2. Try Yale's Free Science of Well Being course

https://www.coursera.org/learn/the-science-of-well-being

There is also a version for teens & 1 for parents.

Enjoy!

[SheltieLover]

3. Butterfly hug

Check out this video, "butterfly hug" https://share.google/Pjoqa5YfN6kvsyxas

[Nictuku]

4. I also have tinnitus, so when I wake up at 3 am I turn on Hulu (commercial free)

I keep it very low, but it helps me to not focus on the tinnitus. I use a show that has 21 seasons (Ancient Aliens). I've seen them all, and just have it continue on. I think I've run through the 20 seasons 5 times now.

[GigiLeigh]

7. Wow!

That is literally my husband. Ancient Aliens on Hulu every night for the last decade probably. Due to his tinitus and the narrators voice is calming and sleep inducing.

[2naSalit]

5. If I didn't wake up at 3am...

I'd wet the bed!

[hlthe2b]

6. LOL. That's my morning rising time. I get an hour from 3-4AM to hear some AM news,

read and answer a few emails, get some morning meds into my aging pup and drink some coffee. That hour is relaxed and then I start getting dressed for my 5AM walk around the lake with a couple of others at the dog park.

Of course, I try to get to bed by 8PM, so... Farmer's hours, I guess. I never could understand why one of my "sleep" apps considers that night owl pattern. Exactly the opposite, but???

[GigiLeigh]

8. I use this same breathing technique

for meditating. Which I started doing to help with my anxiety. Now when I start feeling anxious I use the breathing technique and since my body is trained to using it for meditation, it starts calming me down very quickly. Truly been a game changer.

Thanks for sharing!