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....
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.

[@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.

[@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

[@Bobdixon_Moonvarga_Dancer_III]

You’re basically a cat.

[@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.

[@ZachGriffin-v4p]

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.

[@learner3183]

You are lucky!

[@marybarina-yw2bz]

I don't want to get out of the bed, I want to go back to sleep.

[@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

[@RahulOwL7]

Are you still suffering from insomnia??

[@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

[@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

[@Freydis_MAximus]

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.

[@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?

[@angel.heart007]

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

[@monikavarro2020]

I wake up at around 2 am every night and can't get back to sleep! This video is for me. 😩

[@InsomniaCoach]

Did you find this video helpful, Monika?

[@monikavarro2020]

@@InsomniaCoach I find all of your videos helpful! It's weird I got a message from you today because I woke up at 3 am this morning and been awake ever since. I got up and had breakfast at 3 am and started my day because I just couldn't sleep. Now leaving the house while it's still dark out. 😫 The sun hasn't even come up yet! I'm in Australia so it's Tuesday morning here.

[@InsomniaCoach]

@@monikavarro2020 Sounds like there will be lots of sleep drive in the bank for sleep tonight, Monika! Here's to a good week ahead!

[@monikavarro2020]

@@InsomniaCoach But I wake up after a few hours even if I fall asleep easily. Then I can't get back to sleep. Then tired all day and up again at 2 or 3 am. 😩

[@monikavarro2020]

@@InsomniaCoach Also we're having hot weather all week here so that doesn't help to sleep when it's too hot. 🥵

[@Fawn0001]

Other videos say you should not get out of bed if you cannot go back to sleep. Because even though you are not going to sleep, you are still "resting" and that is important too. Getting out of bed raises your heart rate, and we need a heart rate of 60 or below to fall asleep. "Resting" is not the same as sleep, but it is still restorative according to the other video.

[@InsomniaCoach]

Since I posted this video over four years ago, my approach has changed somewhat! I think it's OK to stay in bed when you are awake - what can be helpful is moving away from struggling when awake in bed. So, if you find yourself really struggling then you might want to do something else instead - you might want to engage in a more appealing activity, and you can do that in bed or out of bed. As you mentioned, there's also value in resting, too! Many of my clients have found it helpful to reframe the goal when in bed to rest rather than sleep - that can really help take some pressure off.

[@TheSnerggly]

@@InsomniaCoach This is helpful. I find that getting up amps me a little bit unless I read a book.

[@garbagekid09]

Yes, I heard the same things

[@mapleext]

I get up, put the lights on low, have a cup of warm milk or decaf tea, and try to read a magazine article. That’s hard to do in the low light without my glasses, but I just read slowly. Then I go back to bed in 20 or 30 minutes.

[@taniaswain-williams1379]

What he said works. Just saying. If the other videos suggestions worked why you on this comment page? You are discouraging his advice without trying it?

[@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.

[@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.

[@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

[@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.

[@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!😁🇦🇺

[@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😊

[@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.

[@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. 😱😰😭🙄🤷. 🌵👵

[@christimiller1511]

I hear you. Hugs.

[@falecomlulu101]

Dearest pray over all this things. Give to God over and over

[@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.

[@RJones-tn5vg]

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

[@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. 😅😅😅

[@sickb2200]

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

[@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

[@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.

[@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.

[@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

[@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. 👑

[@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. 🎉🙏👍

[@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.

[@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.

[@1nitcha]

I cannot begin to describe how much your videos have helped me. What I still struggle with, however, is waking up at 5-5h30. The problem is that it is so close to my sleep window, that by the time I get out of bed, and do something relaxing, it’s almost wake up time (7am). I may not feel sleepy at the time, but then I’m tired the rest of the day. What can I do in this case ??

[@kr1221E]

I don't have an answer for you, but I am glad you posted this, because, if I stay awake, it's good to get the extra time on the morning to do stuff, but by the afternoon I feel tired and naps make me wake up feeling overwhelmed.

[@toughbutsweet1]

I have the same problem.

[@Bhavaniputra]

Hey how are you now? Did u sleep?

[@kr1221E]

@@Bhavaniputra I get to sleep okay, but I wake after about five hours, and the second phase of sleep feels uncomfortable as in anxious.

[@kr1221E]

@@Bhavaniputra hello, and thanks for asking, I sleep for five hours, which is not enough, and the sleep that I get afterwards is riddled with anxiety.

[@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!

[@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 :)

[@PhilipWatson]

Thank you so much for this video. This was what I needed to hear, because I really worry about harmful effects of sleep deprivation. . I usually fall asleep around midnight or so and then wake up around 4:00am. . I have to get up at 6:00 am, so I don't want to get out of bed because I know if I do, I won't have much time to fall back asleep. Of course, I probably should because I often don't anyway and just lie there. The problem is that I'm physically tired and exhausted but just not sleepy. I also have a lot of tension in my upper back and neck which increases the longer I go without getting at least 6 hrs of sleep.

[@InsomniaCoach]

If you feel comfortable when awake, there's probably no need to get out of bed - conditions are probably pretty good for more sleep to happen, if your body decides to generate more sleep!

[@tamarisk3284]

it is just about me!!!!!

[@wms72]

Maybe stretch before you go to bed

[@stormyweather2807]

@philipwatson this sounds exactly like me, and is why I'm watching this video at 4:30 am. If you ever find a solution, please add it to these comments. Thanks.

[@jillmeader5882]

How about getting a nice massage?

[@TheSouthIsHot]

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

[@ZachGriffin-v4p]

Lol

[@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!

[@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.

[@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.

[@talibe801]

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

[@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

[@brendafarris7350]

TY. Appreciate this information

[@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!!

[@kcuba1228]

I fall asleep at 11:30PM-12 AM. Wake up at any where between 2-4 AM recently, oftentimes to pee. Tried getting out of bed several times for a week now…. but it just wakes me up even more (tried the light activites, reading, relaxing in a dim different room, etc.)

[@InsomniaCoach]

If your intent is to make sleep happen, you might be a bit tangled up in a struggle that's making things more difficult. Have you tried allowing wakefulness to exist when it shows up? Perhaps giving yourself permission to rest instead of trying to make sleep happen might make things a bit less difficult (and perhaps even create better conditions for sleep to happen).

[@Bhavaniputra]

Hii how are you now? Did your sleep return?

[@RahulOwL7]

​@@Bhavaniputra do you have sleep problem too???

[@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.

[@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.

[@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.

[@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

[@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 😁👍💕

[@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

[@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.

[@MalcolmHales]

Thank you for this. I work shifts which means i start at 4.45am, my alarm is set for 4.00am. I go to bed at about 20.00. I normally have no problem going to sleep, but i always seem to wake up at around 1-2am, then have real problems either going back to sleep, or i toss and turn till the alarm goes off. This video has eased my concern that it is a real health worry because i am not getting my full 8 hours!

[@chihuahuapixieprincess2482]

This is so SO reassuring. Thank you ❤

[@InsomniaCoach]

You're welcome! Thank you for your feedback!

[@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.

[@alvaroreal3]

Any diet recommended ?

[@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!

[@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.

[@donnaturek3088]

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

[@Phyllida-r7n]

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!

[@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.

[@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.

[@roberthopkins7984]

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

[@kernow9324]

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

[@stellaancimer8505]

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

[@MoAbdIs]

What nutritions to take?

[@alvaroreal3]

Could you give us an example of diet?

[@stellaancimer8505]

@@alvaroreal3 carnivore 🙏

[@alvaroreal3]

@@stellaancimer8505 before bed? Any supplement?

[@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.

[@markreynolds3850]

Very true👍👍

[@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)

[@monaboutet6863]

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

[@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

[@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.

[@martinepeters9891]

This!

[@Kane6676]

True , this idea of getting up is flat out wrong , I tried this and it didn’t work at all. The only way to beat it for me was to stop caring if I slept or not

[@francesmaurer185]

Thank you for sharing this ..💗💗💗

[@laurarunner7952]

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

[@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.

[@christinechen903]

Hi Martin, new subscriber here. This video pretty much described my current sleep state. I have no problem falling asleep, after about 4 hours, I would wake up then I have fragmented sleep with lots of dreams (like waking up 3 or more times) until I get out of bed. I usually fall back to sleep in about 20 minutes or so and I don't have any anxiety associated with not being able to fall back to sleep. It's just annoying to have these fragmented sleep. I would like to have more quality sleep. My sleep window is about 8.5 hours. What do you suggest? Thanks!

[@InsomniaCoach]

Hello Christine and welcome to the channel! I can't offer specific suggestions without knowing more - but it sounds as though you aren't getting a whole lot more than around four hours of sleep on an average night, so you might find it helpful to reduce the amount of time you allot for sleep. By default, this will reduce the amount of time available for prolonged wakefulness. It will also help build sleep drive and this could help you get a bit more sleep in that second half of the night, since this is the period of the night when sleep drive is always a bit lower since you've already gotten a good chunk of sleep. So, you might want to add half-hour or so to what you feel is your average nightly sleep duration and then allot that much time for sleep (make sure your sleep window isn't less than around five-and-a-half hours, though). You might also find it helpful to get out of bed during the night whenever being in bed doesn't feel good - and not checking the time during the night can be really helpful, too! Finally, bear in mind that waking during the night is completely normal - it's usually only difficult to fall back to sleep when we are concerned about the awakening, when we actively try to fall back to sleep, or when we just don't need any more sleep! I hope this helps.

[@christinechen903]

@@InsomniaCoach Thank you Martin!

[@InsomniaCoach]

@@christinechen903 You are welcome!

[@XerxesX.]

So is there any actual advice on how to fix this and why the body is doing this? B vitamins aren’t helping either

[@avalerie4467]

Have a sleep study done. Sleep Apnea worse in second half of the night.

[@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!! 🌷

[@lindaritchey7188]

Thanks I think I'll try that. Good to know it's not all bad.

[@InsomniaCoach]

Do let us know how you get on!

[@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.

[@trishbirchard1270]

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

[@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?

[@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! 😅

[@annajones4355]

From what I've been discovering is that when we wake up between 2 and 4am the cause is usually cortisol. That's when the cortisol is most active. In which case you can try boiling half of a banana with the peel, 1/2tsp of cinnamon, and 1/4 tsp of cardamom in 2cups of water for 10min just before bed. I've been doing this and it works like magic. 🤷🏼‍♀️

[@VintageTubeTone]

No way. Really? Does the banana and skin dissolve? When do you drink this, before you go to bed or in the middle of the night?

[@annajones4355]

@@VintageTubeToneHi. You remove the banana from the pot and you drink it just before you go to sleep. It works like magic! 🙂

[@InsomniaCoach]

Thanks for sharing - glad to hear you've found an approach that feels workable to you!

[@bobGmitter]

Or take Seriphos or lactium

[@Phyllida-r7n]

Make sure it’s organic….

[@luispiedrotas]

Thanks, this was very insightful.

[@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.

[@carolanne4246]

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

[@Chisato_Strafe]

Same. I think waking up at 2-3am is normal and very common for a lot of ppl. Something to do with our cortisol level fluctuating or core temperature rising etc i guess. Recently also saw about non sleep deep rest, so after i'm awake and go to the bathroom, i'll still go back to bed and lie down and do that, and just contemplate even if i'm not asleep, just to make sure the brain goes into rest state. Getting up off bed to do stuff won't work for me coz if i get up and do things, the next thing i realise it will be morning already

[@grahamnewton4381]

I rarely had problems sleeping until a few years ago when after some health and other issues I found myself unable to sleep well. I now regularly sleep well by listening to relaxing sounds (rain, stream etc) or audiobooks. I am selective about what I listen to particularly with audio books. With the latter, the voice is important and I usually pick stories I know and like. Because I know them I don’t stay awake to find out what happens next. I sometimes listen on my tablet which is on the unit next to the bed, sometimes on a headband which contains speakers. With this method I have gone from 3 to 4 hours sleep to 6 to 8 hours just about every night. I still wake up usually around 2 or 3 o’clock (now in my 70s that requires a toilet break) but rarely have difficulty drifting off again.

[@k8eekatt]

Thanks for sharing your techniques. I found a podcast called Get Sleepy that has great, mild stories and no ads in the middle.

[@simpletruths5322]

Thank 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.

[@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.

[@ksw4942]

I usually get exactly 4 hrs of really deep sleep, and then 2 hrs of wake, and then 3-4 hrs of follow up sleep. But that makes for a long night! I have also heard that keeping some nuts near your bed (and taking them) is good for you.

[@veronicabrand1333]

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

[@shriramjawahar22]

Thank you coach!!!

[@kabonline09]

Same is with me... I don't drink or smoke ..eat dinner 8.30 pm ... I sleep by 10-10.30 and get up by 1 am ....at least after after 2 hours again I can sleep ....finally I get up by 6.30am-7 am. I feel sleepy often.

[@KnvSharma]

I sleep between 9:30-10:00pm at night and wake up between 1-2am every night. When i am sleeping with somebody i see them and again fall asleep but when i sleep alone i am scared as hell and get sweaty generally shivers and never get to sleep again 😶

[@onenikkione]

The "second half" of my night wasn't due to worrying or stress, no matter what I did I just couldn't fall back asleep. I finally started taking Lunesta and wow, I sleep 8-9 hours solid. I wake up rested and started exercising regularly and have lost weight. I have been on Lunesta for over ten years now.

[@tamarisk3284]

how old are you? and what dose?

[@lolxD-et3pj]

What is Lunesta?

[@TheYamahog12]

@@lolxD-et3pjGoogle it?

​@lolxD-et3pj Zopiclone , have taken it many times for my insomnia and it knocks you out for 6 hours cold

[@martinst8764]

Thanks, that was really helpful and reassuring.

[@kr1221E]

#InsomniaCoach Thank you for your video, for someone who wakes a lot during the night, I have a question about 2:15 “Get out of bed until you feel sufficiently sleepy” what if you don’t feel sleepy again until the morning, when it’s time to get up? Many thanks.

[@kathleenharris8824]

I just subscribed immediately. Thank you for this information!

[@pineapplesnoopy1876]

I already do this...Do you have any other tips please?

[@owie4070]

This is interesting. I saw another video recently that gave the opposite advice. I will give this method a try.

[@InsomniaCoach]

I think it's OK to stay in bed if you feel comfortable in bed. If wakefulness feels really uncomfortable and you're finding yourself really struggling then you always have the option to do something a bit more appealing - in bed, or out of bed.

[@deanamodeo4072]

That worry you mention does exactly what you say . I worry I won't get enough etc. I often don't get any sleep never mind half a night. It's made my life miserable. I saw something called a sleep sleep psychologist. I'm trying to find it