If insomnia strikes in the second half of the night, I have some good news (and advice) for you

If you tend to struggle with insomnia in the second half of the night, the good news is that you are probably getting most, if not all, of your deep sleep. This is the most restorative sleep and helps explain why sometimes you might not get many hours of sleep, but you feel relatively good during the day.
With that being said, it can still be frustrating to wake during the second half of the night and struggle to fall back to sleep. When this happens, the best thing to do is to implement stimulus control techniques.
This involves getting out of bed when you are unable to sleep and only returning to the bed when you feel sleepy enough for sleep. If you get back into bed and are still unable to fall back to sleep after 20-30 minutes, you repeat the process.
This isn't intended to improve sleep on the night you implement the technique, but - over time - it will help train your mind to associate the bed with sleep rather than wakefulness. This will make it easier to fall asleep when you wake during the night and it will ultimately make the bed a stronger trigger for sleep.
More on stimulus control in these videos:
• How stimulus control i...
• How to make stimulus c...
Stimulus control is a core component of the best treatment for chronic insomnia - cognitive behavioral therapy for insomnia (CBT-I). You can learn more about CBT-I in these videos:
• What is CBT for insomn...
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Also mentioned in this video:
The quality of your day isn't​ entirely dependent on the quality of your sleep:
• The quality of your da...
How the body compensates for lost sleep by itself (and why stimulus control is so effective):
• How the body compensat...
There is no evidence that chronic insomnia causes any specific health problem:
• There is no evidence t...
▶ Subscribe to the Insomnia Coach channel: / @insomniacoach
My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at insomniacoach.com/sleep-train...
You can also find me here:
Website: insomniacoach.com
Twitter: / insomniacoach
Facebook: / insomniacoach
Instagram: / myinsomniacoach
All content found on the Insomnia Coach KZbin channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.
#insomnia
#sleep

[@InsomniaCoach]

All content found on the Insomnia Coach KZbin channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[@vacaloca5575]

Waking up in the middle of the night is usually caused by caffeine.

[@InsomniaCoach]

@@vacaloca5575 Caffeine can disrupt sleep but it's not usually the main cause of ongoing sleep issues - if there's any doubt, though, a quick experiment involving no more caffeine consumption should reveal any influence it might be having on sleep!

[@vacaloca5575]

@@InsomniaCoach Your experiment is flawed. You would have to quit caffeine for a long time, a time proportional to how long you have been drinking it, before you could see results, usually several months. This does not mean that there aren't other issues that can cause sleep disturbances, I agree, but if the person is consuming caffeine, that would be one thing to get rid off in order to improve sleep.

[@InsomniaCoach]

@@vacaloca5575 I am yet to meet someone who struggled with chronic insomnia and found that caffeine was the cause of their struggle with sleep. That's not to say those people don't exist, but I don't think they're too common. Far more common are people who remove caffeine from their lives completely in an effort to protect their sleep and find themselves missing out on something they once enjoyed, and their sleep struggle continue. I appreciate you sharing your thoughts and your engagement with the channel!

[@vacaloca5575]

@@InsomniaCoach I dont't understand why you deny this. There are many people who have improved their sleep by quitting caffeine. I see hundreds of them here on youtube, and I personally know some. Studies show that sleep is impaired by the use of caffeine, being never as deep and restorative as in those who are caffeine free. Like I said, I agree with you that caffeine is not the only issue for many people, and so they will have to fix other issues as well to improve their sleep. And the other factor is time -- for many people, it takes a very long time to undo the chronic effects of caffeine on their body, and so their struggle with sleep will continue for a long time after quitting caffeine, making it look that caffeine was not an issue, all the more if they have other issues going on.

[@charlotteryner6583]

After 16 years of working graveyard shift I have come to terms with insomnia. I let my body sleep when it wants to, for as long as it needs to. If I can't get to sleep or stay asleep I get up and get busy with my day. Of course, it also helps to be single and retired!

[@thku4grace]

Yes, retired takes most of the pressure off.

[@volt8684]

@@thku4graceworse for me

[@psdaengr911]

It helps to be retired at any age. Sleeping "by the clock" to meet someone's arbitrary schedule isn't good.

[@dianechaussee2746]

Same just not graveyard

[@lsimpson8307]

You’re basically a cat.

[@xxChacaronXX]

Knowing that the first half of sleep is more important really brings peace to my mind and should allow me to fall back asleep in the second half! Thanks so much!!

[@BLACK-AUTUMN-MAGICK]

He's right about that point... Your first 5 hours of sleep are the most critical... life threatening insomnia is EXTREMELY rare... Most late morning insomnia is caused by chronically elevated cortisol, due to stress... Unfortunately, the best way to control stress and elevated cortisol is SLEEP, but that's the "catch 22" about insomnia, because the best cure is the one that's most difficult to obtain... I lowered my cortisol by sleeping in the afternoons. Taking doxylamine succinate (the over-the-counter sleep aid - antihistamine) for the second half of a night's sleep, works, but the problem is that when you stop taking it, your cortisol shoots back up, and then you need to keep taking it... Again, he *IS* right about the first hours of sleep, BUT HE'S WRONG ABOUT CBTi !!! Take it from someone that tortured themselves with CBTi for almost 2 years... STAYING IN BED DOES NOT EXACERBATE INSOMNIA!!! I lay in bed awake all I want now, and it doesn't disrupt my 7 plus hours of sleep that I get every day!!! Getting out of bed DOES NOTHING TO HELP YOUR SLEEP!!! JUST RELAX AND MANAGE YOUR STRESS!!! BIPHASIC SLEEP WILL NOT HURT YOU!!! I PROMISE!!! YOU'LL FEEL BETTER IF YOU CAN CATCH AN EXTRA HOUR OF SLEEP IN THE AFTERNOON!! Sleeping in the afternoon can be easier than in the last hours of the morning, because your cortisol levels plummet after about 6 hours of being awake. Hope you rest well!!! ☺

[@VicDamoneJr82]

I read the rem sleep was in the second half

[@xxChacaronXX]

@@VicDamoneJr82 Of a sleep cycle ya (sleep cycles lat about 1.5 hrs) .. we're supposed so sleep for 4-5 cycles. The first 2-3 cycles are the most important ones.

[@kickpublishing]

Sleeping 8 solid hours is a very modern obsession. Throughout most of European history people had what they called first and second sleep. They’d wake up around 2am, do some chores and then have second sleep. Medieval history is full of references to it.

[@sonny1597]

After many years of chasing 8 hours of sleep and being told I would die quickly on only 4 hours of sleep a night .. sleep clinics, sleep apnea machines did not help. Within the last 5 years I found that I only need 4 hours of sleep per day. I have apparently what is called Short Sleep Syndrome and it's been with me all my life. I'm now 78. I usually go to bed about 9:00 at night .. and I'm then up at 01:00/02:00. I never am tired and I don't nap as a rule. This is both a blessing and a curse. 🤠

[@InsomniaCoach]

Thank you so much for sharing! Sleep need can be quite different from person to person - just as you discovered! There are always happy and healthy people outside of any predetermined "average".

[@warriormamma8098]

Wow! I am often exhausted for weeks or months. I need naps plus 10 - 12 hrs at night when this occurs. Dr say fibromyalgia flare or CFS or lupus or all are the cause. Been about 20 years of this. Now 45 years old.

[@user-nk3ls8ug3t]

Lol I've met a few dudes like that one said he only gets 5 hours the other said 4 hours a night. The point is you're not going to get the same exact hours ever night.

[@angel.heart007]

This is 100% exactly what I go through almost nightly… 😢

[@karinwolf3645]

I spend the second half of the night worrying about my kids and grandkids, whether or not we will have enough food, all the illnesses, especially my daughter with cancer, all the bad things in my life. I cry sometimes, too. 😱😰😭🙄🤷. 🌵👵

[@artlhomage]

Waking up after an hour is maddening! Or not falling to sleep. But i DO get up and do chores or paint or even bake, until I wear myself out. It beats lying in bed for 2 hours trying to fall asleep. AND I wake up to a cleaner apt/kitchen or treats!

[@kvsalahuddin5]

This video is fairly comforting and promising 🙂..unlike other videos where they make us fear and anxious about less sleep and make us even more insomniac

[@RAHUL-wr4rt]

Are you still suffering from insomnia??

[@missmayflower]

No. Not getting up. If I’m not in bed there’s absolutely no chance I’ll fall asleep again. At least if I’m in bed there’s a chance.

[@desireeross9651]

This is so me. Thank you for saying this. I sleep deeply the first 4 hours and then battle to get back to sleep. Now I’ll chill knowing it’s normal . I do nap during the day if I need it

[@tyramasters-heinrichs921]

I wish I could nap regularly

[@desireeross9651]

@@dr5290 I do exercise daily but usually in the mornings. I’ll add some carbs. Thank you

[@tsfurlan]

It's not normal

[@NinaSitum-hn7yn]

Same here. I sleep exactly 4 hours. And then I am awake. No way to fall back to sleep.

[@donnaturek3088]

I sleep 3 or 4 and wahd if lucky fall asleep 1 more but not always.

[@bbbb6066]

It is 2 am and I am watching this video. I am wide awake and feel well rested. I do well during the day but take a nap in the pm. I think I am most productive at this time. No distractions thank you Ben

[@myzenlifeinnature]

Just realised I am watching this at exactly 2am!

[@macalacalan1175]

2.45 am here

[@susanyoung1600]

3:12 here

[@eileenhetherington3704]

I am 63, very active (I teach dance) and am not stressed or anxious. As a child, I never slept well, sometimes going 2 nights without sleep. Doctor told my folks I would "grow out of it". About 15 years ago, I stopped falling asleep completely. After a torturous week I went to a sleep clinic. They said well your brain is not going into any sleep cycles. At all. I was exhausted but NOTHING worked. First there was a brain scan which showed no abnormalities. I tried white noise, fans, reading, massage, meditation and visualization, breathing deeply and slowly, herbs, magnesium, L-tryptophan, melatonin, valerian, Kave-Kava, warm baths, eating, not eating, no caffeine and nothing worked. I was a zombie. Found a Doc who realized my insomnia was inexplicable for the time being, and gave me a low dose of sleep meds. Now I sleep like a baby. We have never had to increase the dose and I function fine. These meds may shorten my life. So be it. There is no agony like idiopathic insomnia.

[@artoriasoftheabyss1575]

do you actually feel rested after taking the pills?

[@eileenhetherington3704]

@artoriasoftheabyss1575 Yes. I go to bed about 9 pm and wake up at 6 am. I am groggy if I don't get 8-9 hours of sleep, or if I wake up very early. If you take something for sleep you will have a bit of head fog in the morning, but after about an hour it clears off. Yes I feel rested, and I can have a productive day, unlike years ago when sometimes I would get no sleep at all, or just a couple of hours here and there. I was a zombie for years because I was desperately sleep-deprived.

[@sunshinefl6586]

@@artoriasoftheabyss1575 What sleep med are you getting? I am desperate for good nights of sleep as well.

[@soniczforever5470]

I think it's important to take meds if you need them I lack enough sleep and I'm 33kg as a result which is dangerous. I had migraine meds increased and do like coffee so that is definitely going.

[@DelaG29]

which meds were you prescribed?

[@StephenMendes]

By experience I learned the absolute worst thing to do is get out of bed ....... whether you are asleep or awake stay in bed for the full sleep time ..... eventually you will fall back asleep if you remain CALM and do not panic ..... but even if you do not fall back asleep occasionally , resting calmly in bed will make you feel a whole lot better the next day as opposed to getting out of bed and starting to do stuff.

[@GBOAC]

I always picture myself doing nothing so that the rest of my body can rest, even if my brain can’t

[@StephenMendes]

@@GBOAC I think of the stars above and the peaceful meadows below and that God is with me, taking care of me, I sing hymns in my mind and pray for people that I know who are sick or in need of His help, I am sleeping better (most nights) now than when I made my first post on here

[@BelaMadeira]

Reassuring that lack of sleep during the 2nd half of the night won’t kill us, if this was the case I’d probably be dead by now! Subbed 👍🏻

[@suzannahjames5264]

Crumbs! Can’t agree more!

[@viharsarok]

Fatal familial insomnia takes about 3 months to kill someone, sometimes up to 6. That's literally no sleep. No, a few nights of less sleep is not going to kill you.

[@jdocean1]

That’s my story too.

[@johnrobert2572]

Not going to kill you but you live like shit😊

[@taniaswain-williams1379]

Wow. I have already discovered if I get up then get back into bed in 15-30 min I am much more likely to fall back asleep than if I stay in bed.

[@Z-bone64]

Like Rodney Dangerfield said, 'I don't know how to fall asleep. I know how to pass out.' I smoked weed every night (and day) for most of my life. I quit recently because I finally understand it's bad for my depression issues. I'm good for the first three hours but can't stay asleep for anything resembling a full night. Thanks for the advice.

[@DihelsonMendonca]

On the second half of the night, my sleep is so fragile, that mostly, I don't know if I'm sleeping. And sometimes, many dreams mixed with real noises and events, it's terrible. Dreaming almost awaken. That's the worst thing. 🙏👍

[@zakillor4182]

I feel exactly as you. Sometimes i dont know if i was dreaming or Just having random toughts, it is really weird. Are you feeling better now?

[@Sky10811]

that s good thing - share those dreams with psychologist

[@DihelsonMendonca]

@@zakillor4182 Exactly. Sometimes sleeping is so light that I don't know if I'm thinking too. 😅😅😅

[@ithacacomments4811]

Gregorian Chants. There is something about the rhythm of the chants that relaxes me and my mind focuses on the rhythm instead of ruminating.

[@sathya999]

In TCM Gallbladder time is from 11-1 and Liver time is from 1-3 am. Often there are digestive issues which can cause insomnia during these periods, which is why eating "dinner" early and small will help. It helped me a lot, then I just cut out eating at night (intermittent fasting) and sleep is good

[@lisaahmari7199]

This makes sense for me. I started getting off work at 6....I eat a salad for dinner and go to bed at 8:30....(I get up at 4 a.m.) So I am allowing very little time to digest. I will try eating some kind of dinner at 4 p.m. and see if that helps. Especially if I eat right at 4 a.m. the next morning, I should be able to adjust to this without waking up hungry. Thank you for the info!!

[@Jettypilelegs]

Breakfast like a king, lunch like a prince, dinner like a pauper. 👑

[@mellie9633]

Many of us think we are the only ones waking at two am after four hours. I try to relax when I wake up but toss and turn. This video will help.

[@Rob9mm]

Great news, thanks! I can sleep thru an explosion for the 1st part of the night and get a nap or 2 during the day so I thought I was ok. You are the first person to assure us that lack of sleep will not kill us, thanks so much!

[@InsomniaCoach]

You are so welcome! Thanks for dropping by and sharing your experience!

[@Behappy62]

Ha me to

[@justjoan5935]

This has been part of my life as long as I can remember! Mum said I should be a night watchman when I grow up, hehe!😁🇦🇺

[@sickb2200]

I figured this out on my own years ago. Common sense and your body will lead you in the right direction.

[@Ibanezguy2007]

I would pay any money to get this problem fixed. It's utter hell.

[@InsomniaCoach]

You sound highly motivated! Where do you feel you might need some additional help or guidance?

[@LivHard]

I stumbled on your channel while winding down for the evening. My sleep doctor advised me to avoid tv and other electronic devices at least two hours before bed. I’m 69 years old and recentLy retired. I’m up nightly around 3AM, after only 5 hrs. sleep. If I lie in bed for an hour or more, I’ll fall asleep again for another 60-90 minutes. I’ve tried a number of strategies, incl. deep breathing exercises, caffeine avoidance after noon and regular exercise. My sleep also advised me to get out of bed if I don’t fall back asleep within 15 minutes. When I tried this a couple of times, I didn’t get anymore sleep.

[@DihelsonMendonca]

⚠️ I have a big problem. I suffer from several illnesses. One of them is generalized anxiety and mild depression. I take bromazepam to calm down prescribed by a doctor. Even though, lately, my sleep is not very good. I sleep the first half of the night fine. The second half is awful. Sometimes I wake up early, feeling fine, after only 4 hours of sleep. I think I can work, because I feel fine, but some time later, 2 or 3 hours later, I feel intense pain, uncontrollable sleepiness, nausea, headache, so bad things that doesn't value to be awaken, so I go back to sleep and until I sleep for some 4 hours more, I can't feel rested. So, I lose my day, because when I finally wake up, the day is very short. If I insist on sleeping only 4 hours, I become a wreck, can't work, can't even think straight. I prefer to stay 5 days without food than one day without sleep. 🎉🙏👍

[@GlenDeanII]

Yes... this helps. Generally, every night I wake up in the middle of the night. If I remember to get up and go watch something on TV, or do some reading, it helps me get back to sleep. The problem I run into sometimes I don't get to bed quite early enough to allow for this process. Thanks for the helpful tip.

[@stellaancimer8505]

It is blood sugar problem, and cortisol imbalance, changing the nutrition is key

[@MoAbdIs]

What nutritions to take?

[@RJones-tn5vg]

Thank you for addressing the folks who can fall asleep but can't stay asleep!

[@GreatDataVideos]

What I've found when I wake up in the middle of the night is to make sure that I don't turn on any lights (we have enough night lights to see where I'm going). This seems to help me get back to sleep. You're right that if I can't get back to sleep, the best thing at that time is to get up and do work on my computer until I get tired again.

[@monaboutet6863]

Thank you! You described my fears perfectly in my 2nd half 😂 Thank you for your recommendations!

[@susannortham11.11]

I just found this video and so grateful I did. I'm 65 and this has been my sleeping pattern for many years now. I have no trouble falling asleep and sleep a solid 5 hours. After that, I wake up and cannot fall back to sleep. So, I get up for an hour or two then start to feel slightly sleepy again and return to bed where I might sleep for another hour. Even though I'm only getting 5 hours plus 1 hour more if I'm lucky, I feel completely normal. I found worrying about it makes matters worse, so I've just accepted this as my normal. Hearing this from a professional makes me feel so much better. Thanks a million for making this video - just wish I'd found it sooner❣❣❣❣

[@MoRiley9]

I’ve slept 5-6 hours each night for as long as I can remember and now believe I have the DEC gene. Look it up. People with this genetic anomaly need less sleep.

[@tad1111]

I have insomnia the first half, the middle and the second half. I'm a mess, I get about 3 hrs a night if I'm lucky, due to chronic pain, and anxiety over my health and financial situation.

[@stormyweather2807]

I'm so sorry. I'm having about the same level of lack of sleep, and it's miserable. Have you tried eating a high carb snack when you wake up? I find that the sugar rush, then crash, will sometimes put me back to sleep. I pray we both find a solution.

[@kellychuba]

As a student, when I couldn't sleep, I woke up and started studying until I fell asleep again. I still do this, even with old textbooks. Biphasic sleep works very well for many people.

[@kernow9324]

You've just described me. Thanks for your reassuring words.

[@kay8930]

I have a busy mind that wants to talk all night. Its like having another person in my head that will not shut up and go away. I tried that getting out of the bed and ended up for months going work at 1 in the morning.

[@fleeuno93]

Try using passion flower for the looping thoughts. I combine it with Ashwaganda or Reishi, sometimes I use all 3.

[@veronicabrand1333]

Thank you for this video! No more worries if I do not sleep well second half of the night!😊

[@astrocatcity]

Brilliant advice! I knew that deep restorative sleep happens in the first half of the night, but never connected with the fact that a poor sleep during the second half of the night won’t be as negatively impactful as missing the first half of the night! This is a big relief… hopefully I will remember this at 4 AM so I can stop stressing about negative health effects of insomnia

[@mountaingirl6479]

Thanks! This info is helpful! My insomnia is much better after following Martin’s recommendations but I still wake up occasionally. Then I automatically start the worrying so this video is a good reminder for me. Very encouraging!!

[@TheSouthIsHot]

Why do I feel like I'm watching a talking driver license photo? 🤣

[@user-nk3ls8ug3t]

Lol

[@lunalee1869]

I’ve started adapting this approach. When my baby wakes up for the last time usually around 5am, I feed her and then whether I’ve slept or not I force myself to start my day/ have breakfast, then it makes me feel sleepy and I go nap on the couch. It’s not ideal but I’ve started getting 0-4 hours instead of 0-2 each night!

[@brotherlittlefoot2216]

To this day,great info.I find that getting up doing stretches helps me to relax enough for the rest of the night and even makes me fall back to sleep many times.

[@pietbotha7447]

Works for me too!

[@Thejoeordinary1]

One thing that helped me was realizing that my body could get rested without falling asleep. I usually wake up between 3 or 4 am. I even tell myself I DON’T even want to go back to sleep because I feel rested. I guess it’s taking the pressure off to fall asleep but usually I’m back to sleep fairly soon.

[@mikie6453mikie]

For severe insomniacs, that is, trouble getting to sleep and staying asleep...anything is a stimulus: light, noise, thoughts, ideas, movement, etc. So getting up after some sleep might work for some but for true insomniacs, getting up will trigger some stimulus, whether it's thoughts, books, food, tv...anything, and will end up being a longer time to unwind, then get back to sleep...we're talking 5-7 hours. For them, better to stay in bed, getting some relaxation and POSSIBLY sleep later is better than "reawakening" and resetting the sleep cycle. See what works for you, esp if you're a true insomniac.

[@donnavorbach215]

I am a serious insomniac. I agree with not making yourself get up too early so that you can delay going to bed later around 10 pm might be ideal, so your mind is ready to fall asleep.

[@roberthopkins7984]

Quite likely one of the most useful videos throughout KZbin. Thank you

[@shriramjawahar22]

Thank you coach!!!

[@brendafarris7350]

TY. Appreciate this information

[@pradeepnair162]

I used to wake up at 2am and struggle to go back to sleep. Mindful meditation helped be find my sleep again after years! Now its not like I dont wake up, I do, but I dont have trouble going back to sleep

[@whishywashy1]

What a load of clap trap. I’m lucky if I get 2 hours “deep sleep” as you put it a night. I’m generally awake from 1am-6am I then get about an hour before the clock goes off. I’m 58 and look 10 yrs older, I eat a well balanced diet exercise and generally in pretty good health. Took sleeping pills for years and can say I got to the stage I was doubling up as wasn’t working. Now I’m retired and yes you e guessed it still can’t sleep, no problem going to sleep just trying to stay asleep. Have tried all sorts of videos, music, white noise meds and hypnosis. The only time I get quality sleep is after general anaesthetic! Help me.🙏🏻

[@triptwo425]

Cannabis oil.

[@Lander76]

Melatonin

[@sheilamore3261]

Well that is a relief and what you just told us it helps me out tremendously so I don’t worry about it so much great information yes I love to learn more about sleeping because it is part of your health that we all need 😁👍💕

[@kathleenharris8824]

I just subscribed immediately. Thank you for this information!

[@jerryrobinson7856]

In my business travel flying about, I found the following tricks to work quite well. A hot bath preferred (or long shower, not always as effective but ok) immediately just before bed hyper stimulates your mind away from the issues of the day by relaxing sensation overload paying attention to the hot water. Furthermore, your muscles relax and can adapt better to the different bed surface pressures. The sound is different in the hotel and at times kids may be in the hallway that can be loud, so I always use 3M Yellow foam ear plugs. They are toss always and they may last up to two nights and softly mold to your ear. This worked so well, I use them at home too. I buy 100 at a time. The last trick is using two or three plush bath towels as a rolled up pillow. When I sleep face up you only need a small roll under you neck. When I side sleep I roll it up bigger so my head is aligned with my spine. Many pillows are too fat and cause circulation pinches. My key point is to control and remove the external and internal variations that are often completely avoidable. BTW when drying off after the shower I time about two minutes in the open air after toweling dry. A tiny warm moisture going under the covers has an amazing swooning mind balance effect. If I wake up and can’t get back to sleep, the hot shower is often the magic answer. If I have something on my mind, the hot bath is better.

[@beachbum4691]

Male age 80 when I wake at 4-5 am I don't worry, I just smile to myself; historically a solid sleeper, hormones change along with everything else as you get older. helpful to know that the deep sleep happens in the first half of the night, a very useful video, 's sleeping well is an issue of great consequence. Thank you for posting. John, Perth, Au'.... Well worth ticking and subscribing :)

[@wolfbandit77]

This is good to know. I am almost always awake by 2 a.m. Fall asleep at 1:59, wake up at 2. I do generally get through the day with little problem, although sometimes I take a 30 minute nap when I get home from work.

[@talibe801]

The way you speak so calm,makes people fall asleep easy👍

[@DH-gk8vh]

Seriously, I'm going to try this. I wake around 3 to 5 am, then can't fall back to sleep. This makes sense though. Thank you! Wish me luck.

[@martinst8764]

Thanks, that was really helpful and reassuring.

[@trishbirchard1270]

Loved what you said!!!!!! 🕰🥰🌚☃️❄️🌏🐾💛💛❤️💚

[@francesmaurer185]

Thank you for sharing this ..💗💗💗

[@wjatube]

I've done the opposite. I sleep 4.5 hours. Now I get up and go to the bathroom. Then I lay down in my recliner in my office. Half the times I can sleep for another 1-2 hours. On the days I don't I nap for one hour around noon. Unfortunately, now it's become a routine so returning to bed is not an option. But the good news is 20 hours later when I lay in my bed I fall asleep in seconds. It's good to know this is not detrimental to my health as I live on 4-5 hours per night sleep for 3 decades.

[@chihuahuapixieprincess2482]

This is so SO reassuring. Thank you ❤

[@InsomniaCoach]

You're welcome! Thank you for your feedback!

[@angelvids6024]

This is definitely how it is for me, I sleep ok from 11PM to about 3am but from then on I'm either awake all the time or wake and sleep, repeat. However, I always feel exhausted and get headaches the next day when I wake up about 3am. I can get by ok so long as I sleep until 5am.

[@elibennett6168]

Same. I find myself falling back asleep around 6 am and can get just a bit more time in one to two hours. I am essentially biphasic these days.

[@angelvids6024]

@@elibennett6168 Yeah I have this too sometimes, the problem is our cats start making a lot of noise towards 7, so I barely get an hour when this is the case.

[@tanswannio5464]

​@@elibennett6168op ml l

[@shinola228]

It sounds counterintuitive but lately I've been drinking a diet coke in the evening ( about 40 -60 mg of caffeine) and I've actually been sleeping for six hours straight. Before, maybe 3 or so then struggle to get back to sleep.

[@khole15]

​@@shinola228so coffee should work also then, maybe half a cup

[@Walklikeaduck111]

Its great to know this info. Generally i keep worrying i didnt get enough sleep. But perhaps i did! Just not how i used to sleep when younger, 8 hours straight. It helps me to just use the time when i wake up at 1/2/3 to meditate in bed. Watch the thoughts feelings and sensations. Often it puts me to sleep.

[@carolanne4246]

Thanks for this. It really put my mind at ease and was very reassuring. 👌❤

[@rosesmith6208]

for me when I wake about 3 or so I go to bed at 9 30, I found if I eat something I go right back to sleep, sometimes your cortisol rises due to a falling blood sugar (it is slight drop and that is enough) walking or doing something will help because in my understanding you release a bit more sugar and lactate which the brain thrives on. it helps me, I am finding I dont wake up so early anymore, once in a while I do. but not every night like it used to be. for example last night I did not wak up until 5 and I feel refreshed. your diet has alot to do with quality of sleep and if you have anxiety and depression diet is a biggy.

[@luispiedrotas]

Thanks, this was very insightful.

[@kathleenhowe8134]

I have read that this was called Dorvay in centuries past, most slept like this: people like Ben Franklin slept from dusk to midnight or so, woke up for a few hours, were productive doing whatever even leisure activities, then back go sleep until morning.

[@PInk77W1]

Walk 20 miles No more insomnia You’re welcome

[@chompnormski]

I wake up chronically at around 3-4 am most nights. If I get up for an hour or so I can go back to sleep for 2 hours of the best sleep of the night. Feeling totally refreshed. (Opposed to sleeping all the way to 6-7am)

[@kwebst1]

Wow, glad to know this is common. I wake at 2 or 3am having gotten 4-6 hrs of sleep and i just get up and usually dont do much, sometimes i cook but either way i usually fall asleep on my couch around 5 and sleep about an hour or 2. I dont like “trying ‘ to sleep Id rather just get up. But I am retired so I dont have too many worries about not being on my game at work

[@simpletruths5322]

Thank you ❤

[@markreynolds3850]

Very true👍👍

[@susanrosenberg5594]

Thank u so much 😊 🙏🏻❤️

[@wendyholdenpierrepicot5473]

I must be one of the few people who sleeps deepest before I wake up! Vagus Nerve breathing helps me sometimes in the middle of the night.

[@retailninjas]

Your a legend for just the reassurance

[@Michael-iw3ek]

25 seconds out of a 3-minute video for introductions. Nice. Realign and implement controls, holistically leveraging single pane of glass of value creation.

[@ritagoodhead205]

Thank you for your sharing.

[@chicobicalho5621]

Excelent advise. 1:41 AM in Rio, and I happen to be practicing it right now, but with a different point of view.

[@omnipresent1215]

OMG. I thought it was exactly the other way around and it's bothered me for years! Makes much more sense now. Many thanks! I sleep from 10-11pm to 2-3am then up for a while agitated that I can't get back to sleep every night. Truth is, I'm sure I'm back to sleep within 30 minutes maximum. Wondering... if you were to suggest one of the persons story in you videos, who's would you refer me to? TIA.

[@johnvaldes8725]

Great tips and information. Thank you so much. I have learned from you!

[@Bart91127]

More than helpful.. matter of fact,reassuring ,comforting and hope conveying..not to mention that for an English teacher.. it's been quite an ear training exercise.. Greetings from Havana.

[@damianlopez7630]

Thank You. 🙏

[@s.i.john16.33]

I do not typically have much trouble with insomnia. In the past few weeks, I've had a lot of trouble in the second half of the night, most likely because I'm pregnant. I'm seven weeks along. It doesn't help with the fatigue! 😅

[@lisazappala4381]

You described my sleep 😢 or lack of. I end up falling asleep after only a couple hours of waking up. I have done all I’ve learn on clean sleep hygiene and my Pulmonologist is confused as to why I am so exhausted

[@tamsinthai]

I always slept 8 hours straight and then, all of a sudden waking 2,3,4 and not being able to get back to sleep. No point my getting up, I'd just stay awake and then sleep all day. I'd be interested as to the cause of this very sudden onset of early morning sleep insomnia. So far I've seen cancer or depression. No cancer and I've been depressed off and on all my life, same as many. So, no one knows then.

[@wanderer0617]

I sleep with comfy headphones and listen to sleep meditations to help me go back to sleep, sometimes add gentle yoga in bed videos, too, to help with anxiety that comes with waking up.

[@LeeLLewis]

There are comfy headphones? Please do tell which ones!

[@donnaturek3088]

People tell me videos from TV or cell give off emf (radiation) that keeps us awake,like electric apparatus..Are they safe?

[@user-ev4ie2wx7k]

Cloth ones, washable, on Amazon. Very, very light to wear. Bandeau. Work very well. Good luck.

[@Dreamwarrior0802]

Actually, all of sleep is essential. Yes you get most of your deep (slow wave) sleep first half of the night, but you get most of your REM the second and that is also essential. You have to understand what sleep architecture looks like to understand it. What a lot of people also don’t know if those with Apnea will have almost no apnea during deep sleep. Because we get more light sleep second half of the night, and more REM, apnea can be much, much worse causing our oxygen to drop, especially in REM which can cause cardiac arrhythmias. So while if you continue having trouble falling back asleep and waking constantly then go see a sleep specialist. Apnea is much, much worse second half of the night.

[@Zar2244]

Very true!

[@laurarunner7952]

Great and reassuring video! Can you elaborate on the 1st half of the night? What are those typical time frames?

[@billblass5961]

Very helpful, thank you.

[@fritsvanzanten3573]

Based on my own experience, some additional 'tips you might try': - Make sure your bed covers (duvets, blankets) have several layers. When you wake up early, remove the top layer (or change for a thinner one) - Strangely enough I discovered I apparently sleeping a fetal position (curled up). Changing to a more 'elongated' position made a huge difference. - Get up and make ten knee bends (find support on a door handle, or something else) - Before going to bed use a nasal spray In my case it seems my nose gets clogged, or something (probably medication) makes my metabolism speed up. Anyway, my body suddenly gets more active. With these tips I lose only a little sleep during the night. Several doctors had no clue. I can subscribe those first undisturbed four (?) hours can be surprisingly sufficiënt, but, probably duw to the circumstance, is no guarantee, but likewise only those four-five hours are no guarantee your day is ruined. The amount you need also depends on the need you create during the day.

[@TheYazmanian]

This definitely wouldn't work for me because if I get out of the bed it's game over, I'm awake for the next 4 or 5 hours potentially the rest of the day. The advice that worked for me was something a professor told me in college which is when you wake up, don't look at the time, just do deep breathing, lie down, keep the room dark and you will fall asleep again eventually.

[@tubester46]

Curious about advice about what to do when we get out of bed in the middle of the night: read? meditate? Any advice would be helpful.

[@roblabow9702]

Thank you for this information. Sometimes I may sleep until 2 or 3 am. So I am getting some restorative sleep at least. However, sometimes I wake up every hour or so and use the washroom. Sometimes I may be up 8 times a night which, of course is not good. I am functioning pretty well during the day. I am exercising, getting sunlight even in the early morning, grounding, walking a lot and other things. 😊👍

[@InsomniaCoach]

Thanks for sharing your experience.

[@roblabow9702]

@@InsomniaCoach You are welcome.

[@karenohanlon4183]

8 times per night to the bathroom you might want to check out what's causing your visits

[@janmargaret7972]

I used to work shifts which I think messed up my sleep patterns. I hated the early morning shift because I had this problem. I would always to try and swap my shift for the late one. I’m retired now and have the luxury of not having to get up for work.😀 I still wake up in the night wide awake. I’m going to do as you suggest and get out of bed until I am tired again. I might catch up on the ironing. LOL

[@trship6274]

I’m late 40’s and wake up every 10-15 minutes and always have. It’s not sleep apnea - it’s adhd/depression disturbance. Like an electrical storm in my brain.

[@andrewmccaskill2845]

sounds good I'll give it a shot

[@Indigenousim]

Thanks I will give that a try

[@cherilee2]

What do you do while you are out of bed waiting to ‘feel’ sufficiently sleepy enough to fall back asleep?

[@InsomniaCoach]

Anything you like!

[@reidsusan4]

I read a book. Usually gets me back to sleep.

[@InsomniaCoach]

@@reidsusan4 Reading a book is often more helpful than tossing and turning, trying to make sleep happen!

[@JT1358]

I'm known as the kitchen fairy in my house - 3 am I'm down there washing-up and wiping-down worktops. Back in bed around four and sleep like a baby for another couple of hours! It's been happening for a couple of decades.

[@76marji]

i have the opposite prob .... awake for 3hrs, etc. the reassuring words on this vid will DEFINITELY HELP me relax & worry less about not falling asleep quickly enough❣️ thank-u!! 🌷

[@TheMoneyMakingMentor]

Thanks