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| aking Up at 3 AM? The Sleep Doctor's Step-by-Step Night Routine |
So, you're in a deep sleep, dreaming peacefully, and then bam, you're wide awake all of a sudden, and it's 3:22 a.m. on the nose again. Does this sound familiar? Maybe this is something you've been experiencing more frequently as you get older? What if I told you there's a way to stop this from happening?
In this article, we're going to discuss a step-by-step **night routine** that's going to improve your ability to **stay asleep the entire night**.
the key to sleeping through the night** is finding out what your perfect bedtime is and sticking to it. If you don't already know what this is, figuring out your chronotype is a great first step. When you have that bedtime figured out, you can work backwards from there to determine the steps you need to take during the day.
The Countdown to a Perfect Night's Sleep
Follow these guidelines to build a routine that supports uninterrupted sleep.
8 Hours Before Bed: Stop Caffeine**
**Caffeine** has a half-life of between six and eight hours. By stopping eight hours before bed, we can get 50% of the caffeine out of your brain, giving you a much better shot at falling asleep quickly. Something to stress here is that even though you might not feel more alert, caffeine is still in your system blocking adenosine, preventing that sleepy feeling from fully setting in. Keep that in mind before that second or third cup of coffee.
**4 Hours Before Bed: Stop Exercise**
We want to avoid raising your core body temperature too close to bedtime. When your body heats up, it takes longer to cool back down, and a lower core temperature is essential for sleep. It's important to note that getting adequate exercise is still critical for staying asleep; I recommend 10-20 minutes of zone 2 cardio and 10-20 minutes of resistance training daily, just earlier in the day.
**3 Hours Before Bed: Stop Alcohol and Food**
This is bad news for some, but **alcohol destroys stage 3 sleep**. As we get older, this deep, physically restorative sleep becomes incredibly important. Stop alcohol three hours before bed and limit yourself to two drinks (none is even better). Drinking water between each drink will help.
Also, three hours before bed, you should stop most **food intake**. Giving your body time to digest is really important. I recommend portioning small meals for dinner, focusing on salads with protein or soups.
Finally, at this three-hour mark, **stop fluids**. This is a crucial step to prevent those disruptive trips to the bathroom in the middle of the night.
The Power-Down Hour: Your 60-Minute Wind-Down Ritual
We've now arrived at the most critical part of the evening: the **power-down hour**. This is roughly one hour broken up into three 20-minute chunks.
**First 20 Minutes: Get Stuff Done**
Use this time to tie up loose ends. Make a last-minute phone call to a friend or family member, or catch up on the last few emails or texts of the day. Set an alarm for only 20 minutes to avoid getting sucked in.
**Next 20 Minutes: Hygiene**
This is for brushing your teeth, showering, or whatever your routine entails. This is also a good time to go to the bathroom even if you don't feel you need to, to get any excess fluids out of your system.
**Final 20 Minutes: Relaxation**
Spend the last 20 minutes on **relaxation, meditation, or prayer**—whatever you find calming. Here are a few suggestions:
* Try a warm compress over your eyes for 5-10 minutes while lying in bed.
* Practice a breathing exercise like the 4-7-8 technique to lower your heart rate.
* Warm your feet before bed with a heating pad or by putting on a pair of socks.
* Listen to an audiobook or podcast.
* Try aromatherapy with relaxing scents like lavender (use a diffuser, not candles).
* Do some light journaling of your thoughts and the day's events.
A Peek at My Personal Night Routine
My own **night routine** is quite simple. I stop all fluids and food approximately three hours before bed. Early in the evening, I'll brush my teeth and put on my bed clothes (but not my socks). I usually watch Sports Center or catch up on sports scores, but nothing too engaging. Finally, since I go to bed later than my wife, I put on my socks, get out my book light, and read until my eyes get heavy. Then I put on my eye mask, the light goes off, and I'm minutes from sleep.
2 Supplements to Help You Sleep Through the Night
If you're interested in supplementation, here are two options that can help reduce nighttime awakenings.
**1. CBN**
I'm a big fan of **CBN** (Cannabinol). It may help reduce nighttime awakenings by interacting with the body's endocannabinoid system to stabilize sleep cycles. It may also increase slow-wave sleep and has anti-inflammatory, pain-relieving, and mild anti-anxiety effects, which all contribute to fewer disruptive wake-ups. While some report taking 10-30mg, I recommend starting between **3-5 mg**.
**2. Melatonin**
**Melatonin** is used to help regulate our **circadian rhythm** and it too promotes deep sleep, making wake-ups less frequent. It helps lower nighttime cortisol and stress levels and has antioxidant benefits. I recommend taking between **0.5 - 1.5 mg** roughly **90 minutes before lights out**.
you can read also: Top Health Experts Share Their Secrets to a Good Night's Sleep
Managing Your Expectations for Better Sleep
Waking up in the middle of the night and feeling tired in the mornings is frustrating. I've been helping patients with this for years. This is me being honest and upfront: give these techniques time to work. Your body needs consistency and routine to sleep effectively throughout the night.
Some of you may see improvements tonight or tomorrow, and I truly hope that's the case. But for others, it might take a bit longer. Be patient with the process and focus on building these strategies into solid habits. That's when you'll see real, lasting results. I promise.
*Dr. Michael Bruce is a sleep specialist dedicated to helping people achieve restorative sleep. For more articles, product reviews, and sleep quizzes, visit his website. Sweet dreams!*
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