i am awake every night between around 2am until 4am. How can I make myself sleep through the night again?
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To address waking up between 2 a.m. and 4 a.m., consider a few strategies discussed by experts like and on the .
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Adjust Your Bedtime: Try delaying your bedtime to build up sleep pressure. If you usually go to bed at 10 p.m. and wake up at 4 a.m., shift your bedtime to 11 p.m. instead. It might take a few days, but this can help reset your sleep cycle 1.
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Light Exposure Management: Ensure you get ample daylight exposure during the morning and day, and minimize bright light exposure at night. Avoid bright lights between 11 p.m. and 4 a.m., as these can disrupt your dopamine regulation, affecting your mood and sleep quality 2.
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Diet and Caffeine: Avoid caffeine after 2 p.m. and avoid large meals 2 hours before bedtime. These changes can help improve sleep quality and duration 3.
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Supplementation: Consider supplements like Myoinositol, which might help if you wake frequently during the night 3.
If these strategies don't work, consider cognitive behavioral therapy for insomnia or discussing sleep medications with your healthcare provider, such as Doxapin for staying asleep 1.
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