What can I do if I wake up in the middle of the night (in a non recurrent episode) and I am struggling to fall asleep again because of having too many thoughts running around my head?


If you wake up in the middle of the night finding it difficult to fall back asleep due to racing thoughts, you can try several techniques to shift your focus from your busy mind to your body. recommends using Non-Sleep Deep Rest (NSDR) protocols such as yoga nidra or sleep hypnosis. These can promote a state of deep relaxation akin to sleep. Practicing long exhale breathing can also help calm you down. If these techniques don't work immediately, they at least shift your brain and body closer to the sleep state you're aiming for rather than being fully awake and ruminating 1.

Another option is to use hypnosis. The Reverie app offers clinically tested hypnosis scripts for sleep that you can use if you wake up and struggle to fall back asleep 2. personally has had success using the Reverie app's hypnosis specifically designed to help fall back asleep 3.

Mind-Body Connection

Andrew emphasizes the importance of using the body to shift the mind and combat anxiety. He recommends non-sleep deep rest techniques like NSDR scripts and yoga nidra for relaxation. He also highlights the significance of a morning 90-minute work block and positions everything around it to ensure efficiency.

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It's also important not to get too attached to your sleep schedule, which can result in sleep anxiety. NSDR protocols can alleviate this anxiety as well. emphasizes teaching your nervous system how to calm down and how to turn off your thoughts for better sleep 2 3.

In addition, suggests avoiding caffeine after 2 PM and not eating within two hours of bedtime to improve your ability to fall and stay asleep. If you still wake up and struggle to fall back asleep, myoinositol might help shorten the time it takes to fall back asleep 4.