Most sleep experts offer standard advice to people who occasionally wake up at 3am and can’t fall back to sleep after 20 minutes or so: Ignore the clock, get out of bed and do a calming activity.As rates of insomnia skyrocketed this past year during the pandemic, many people struggled to overcome their sleepless nights.We spoke to many of them to find out what techniques work for them when they find themselves awake in the middle of the night. Here’s what they had to say.
When that happens, it might help to see a sleep doctor to find out if you have an underlying health issue. Then she went to a sleep doctor and learned she had moderate sleep apnea, which she now treats with a CPAP machine that improves her breathing while she sleeps. This activates the body’s fight-or-flight response, causing a surge of adrenaline that prevents them from becoming relaxed enough to fall back to sleep.
Another suggestion: Make sure your bedroom isn’t too warm. Keeping your space fairly cool, ideally between 60 and 68 degrees Fahrenheit, can promote better sleep.For some of our readers, the most effective sleep aid at 3am is a boring book or pleasant sound. Susan L Paul, a retired nurse in Asheville, NC, told us that when she finds herself awake in the middle of the night, she brings her laptop into bed and watches the “Great British Baking Show” on Netflix.
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