For some reason I just wake up at the middle of the night at 2AM, like clockwork, and can't fall back asleep
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Waking up consistently around 2 AM and struggling to fall back asleep can be a challenging issue. Here are some insights and strategies from the , specifically discussed by and his guests, on how to address this:
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Understanding Sleep Patterns: Frequently waking up around the same time each night can be a symptom associated with depression, especially if accompanied by other signs like a lack of positive future anticipation 1. However, not everyone with this sleep pattern is depressed.
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Circadian Rhythm and Light Exposure: Your sleep disruptions could be related to when you go to bed and your light exposure patterns. If you push through tiredness in the evening by staying up late, it might cause an early morning cortisol pulse, waking you up around 2 AM 2.
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Behavioral Adjustments: Consider going to bed earlier to align better with your natural melatonin cycle. Alternatively, slight increases in bright light exposure during the early evening could help delay the melatonin release, adjusting your wake time 2.
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Supplements: Supplements like myoinositol (900 mg) can help you fall back asleep if you wake up in the middle of the night. However, it's important to consider personal reactions, such as vivid dreaming, which might be exacerbated by certain supplements like theanine 3 4.
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Non-Sleep Deep Rest (NSDR): Techniques like NSDR can be beneficial if you're having trouble returning to sleep. These practices involve relaxation methods that can help calm the brain and body, making it easier to drift back into sleep even if it's not traditionally classified as sleep itself 5.
If this issue persists, consulting a medical professional or sleep specialist can provide additional personalized guidance.
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