Start with what not to do
The NHS says many people have problems with sleep at some point, and that worry, stress and anxiety can make it harder to sleep. A few habits make 3 AM worse.1
- Do not check the clock. The NHS suggests keeping clocks out of view.
- Do not reach for the feed. The NHS advises against phones, tablets and computers close to bedtime, because screen light can make it harder to fall asleep.
- Do not try harder. The NHS says to try not to force sleep: when you are comfortable and resting, you may fall asleep naturally.
Sources:1
A calm routine for the next 20 minutes
- 1
Stay comfortable, eyes closed, lights off
Lie in a position that feels easy. Resting like this gives sleep a chance to arrive on its own.1
- 2
Slow your breathing
Try breathing in for a count of four and out for a count of six, slowly. Any slow, even rhythm will do. Keep going for a few minutes.
- 3
Park the thought
If one worry keeps looping, write it in a few words on a pad by the bed so you do not have to hold it. The NHS says writing down your worries can help clear your mind.1
- 4
Give your mind one thing to follow
A slow count, a scan of your body from toes to head, or a calm recording. A voice can be easier to follow than your own thoughts.
- 5
After about 20 minutes, get up
The NHS says to get up and sit somewhere comfortable. Try a relaxing activity such as gentle yoga, reading a book or listening to quiet music, and go back to bed when you feel sleepy. Keep the light low.1
If you use a recording
A recording means your mind has less to do. Because the NHS advises keeping phones away from bedtime, set it up before you sleep, turn the brightness down, switch to airplane mode and put the phone face down. The NHS lists putting your phone on silent and face down as ways to reduce interruptions and light.1
If you would rather not use a phone at all, every step above works without one.
The day after
- Get up at your usual time. The NHS says not to sleep in after a bad night.
- Skip daytime naps if you can. The NHS lists not napping among its advice.
- Keep smoking, alcohol, tea and coffee at least 6 hours from bedtime, and skip a big meal late at night, as the NHS insomnia page advises.
Sources:2
When to see a GP
If it keeps happening
The NHS describes insomnia as regularly waking several times in the night, lying awake, or waking early and being unable to get back to sleep. It usually gets better by changing your sleeping habits. It advises seeing a GP if changing your habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life.2