How to Stop Waking Up in the Middle of the Night- 6 Ways to Beat Insomnia Without Medication

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Terminal insomnia, aka sleep maintenance insomnia, aka early morning waking, aka I wake up at 3 am and can’t get back to sleep and it’s driving me crazy! is a pretty common experience for many people.
When you wake up in the middle of the night and can't fall back to sleep, it's aggravating.
Maybe your mind starts racing, maybe you worry about everything you need to do, or not, but you just can’t fall back asleep. At least not until it’s almost time to get up, and then you’re tired, cranky, and don’t function as well as you’d like.
But then the real problem with insomnia is the next night, when it starts happening over and over and over again, and you’re just soooo tired and then you start to get stressed out and angry about your inability to sleep and that makes things worse, because when you wake up and see that it’s 3am you get mad and that makes it even harder to sleep.
As the researchers say...this is common but aggravating...Insomnia is the worst! If you’re here you’re probably desperate for sleep, you haven’t slept well for a long time, and you're cranky, irritable, depressed.
I feel you.
I’ve struggled with insomnia off and on, and I come by it honestly. My dad is almost always up from 2-4am and so is my baby...there’s a genetic aspect to this, and this early morning waking is also closely linked to depression- as a cause of depression or as a symptom of depression. But don’t worry your little head. There’s also a lot you can do about it.
In this video we’ll talk about six non-medication strategies you can use to defeat insomnia and get better at sleeping through the night.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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[@geraldstone2204]

I’ve been fighting this “waking at 3am” thang for several years. My depression got really bad after my son’s death and now I’m really struggling and feel like giving up. I’m male, mid 60’s, and friendless. I’m happily married and I’m really thankful for that. But, I’m really barely hanging on , just wanted to vent, thanks for reading my comment, I wish you well…

[@jacquelinezr]

Have you thought of seeing a counselor? Especially for the grief over losing your son? My cousin went through the same thing and a grief counselor really helped. She also joined a grief support group that helped tremendously.

[@bsimpson505]

I am so sorry for your loss.

[@maiskitty]

This may sound trite, but hear me out - group therapy. Feels super awkward and cheesy in the beginning, but you get the much needed social interaction and meet people who understand because they're dealing with similar hurts. Solid friendships usually develop out of these groups. There are groups for parents who've lost a child. I'm so sorry. I hope you find support.

[@jennw6809]

Interestingly, traditional Chinese medicine associates the time from 3-5AM with grief.

[@mary-janechambers3596]

I’m so sorry about your loss. You are not alone, many have struggled as you have. Take heart my friend and know that the Lord cares for you and grieves with you. If you call on the Lord he is “A very present help in trouble” Psalm 46:1 If you only knew how much he loves you.

[@katwilliams5573]

"If you're not asleep within 10 minutes get out of bed"...I have never fallen asleep within 10 minutes in my life :')

Ever!

[@kerryschotten8516]

Me toooooo!!!

[@konnichiwow3139]

That's me aswell

[@subs4794]

This suggestion is ridiculous. Takes me 10 mins just to start relaxing and feeling cozy under the blankets...

[@madebymarco]

Try having kids

[@wrcoles]

I’m literally watching this at 5am and I’ve been on KZbin for 2 hours. This KZbin algorithm is a incredible.

[@glencullen6390]

I gave up coffee and work at lowering cortisol levels with diet and meditation. Insomnia is almost a thing of the past and I dealt with it for 30yrs.

[@Rubenjr005]

I drink coffee from 10-2pm do you think that’s what’s causing it?

[@relentlessliving5588]

Absolutely no caffeine?

[@MuhammadArslan-px1sm]

It worked for me either.

[@europeanguy8773]

I used to sleep so peacefully for a full 8 hours and had as much energy as a human can possibly have. Then something bad in my life happened, I developed some form of PTSD and mild depression and now I fall asleep just fine, but I always wake up around 4 in the morning and can't fall asleep. It just sucks to think that I used to sleep so well, that sometimes I would wake up to pee around 3-4 then would back to bed and have that feeling of happiness and coziness and just fall back asleep instantly - those days are long gone :(. At least I'm not alone in this.

[@MZFiVETW000H]

Sameeeee I use to sleep so cozy and comfortable never had an issue. Then BAM.. PTSD/depression 🤦🏻‍♀️ I have trouble getting to sleep: once in a while I’ll wake up at random times stay up until I fall asleep again. The feeling really sucks and just adds anxiety to night time... you are not alone 💜

[@mstyles2667]

@@MZFiVETW000H The anxiety it adds to this already awful condition can be so overwhelming. I wish you a good nights rest.

[@marleyhill34]

Same. Trauma destroyed how I sleep.

[@Maxcat22]

@@marleyhill34 same

[@instantpug7036]

saaaaame :((( I could never fall asleep properly but once I was gone I was gone. Since my mother got sick and then died… no more proper sleep for five years. I‘m going nuts.

[@killerpussy84]

I don't have problems falling asleep again, but I wake up *so many times* that I don't feel rested in the morning. Thank you so much for this!

[@laughteraddict1003]

That's my problem too

[@mstyles2667]

@@laughteraddict1003 Me too....it sucks.

[@paulafante9114]

You may need a sleep study..I did I now have a cpap..Good Luck.

[@rkeller8141]

Doctor prescribed a sleep study and diagnosed with sleep apnea. cPap machine on its way but delayed due to the shipping problems. Aging rapidly without sleeping, maybe it will slow down if I sleep beyond 2 hour periods? REM is probably non-existent with me. Aging is problematic, and suspect it might be a partner of death, but hoping the cPap will bring restful and curative sleep. Exhausted with exhaustion.

[@eivilh151]

Same

[@chadsyboy]

This lady is so likable

[@doe8151]

I just love that the books are arranged according to their color. 💆🏻‍♀️😄

[@grumblekin]

After I got into my 40s, I started waking around 3AM and was having a hard time falling back asleep. I started going into work around 445 to 5AM so I could rest a little before work started. I have found that anxiety and worry are at their worst around 2-3AM (I can often wake to an increased or palpable heart rate which makes me nervous) but the seeds start around 6pm the day before. I have found the following things help: 1. Do NOT wear yellow or blue light-blocking glasses anytime before 1pm. You need bright light in the morning to reset your pineal gland...keep your windows OPEN in the morning!! 2. NO violent, intense, or scary movies/games/books/music after 6pm. Video games need to be stopped around 7pm. Even if they don't scare you, your brain might clamp onto the theme and give you a nice horror movie dream around 2AM which could wake you up in a state of anxiety. Garbage in/garbage out, so to speak. 3. Anything you eat after 6pm will be churning and squishing around while you sleep. Big meals in the evening will make you wake up at 2 to 4am. Alcohol will also make your sleep shallow ALL night and you could wake up several times each night. 4. Sugar anytime after 6pm will unbalance your blood sugar during the night and you'll wake up to pee. 5. No blue light after 7pm. I wear yellow-lensed glasses for this purpose so I can do normal activities 6. Keep the room slightly cold even if it costs you money to cool it. 7. Naps during the day can disrupt your sleep rhythm if they are long (more than 20 minutes). Try your best not to nap after 5pm. 8. You CANNOT stay awake more than 16 to 18 hours without your body releasing a shot of adrenaline to wake yourself up. You will know this happens when you get your second wind around 8 to 9pm and suddenly can't sleep until after midnight. You need to be asleep before that happens! 9. If you have anxiety, it's almost required to journal and engage in calming activities about an hour before bed. I often find myself getting sleepy over than hour when the Tibetan bell video is going and I am writing down my problems for tomorrow so I don't need to mess with them in my head that night. 10. Take your shower an hour or more before bed...if you shower immediately before bed, the increased heart rate (your heart beats faster when the skin warms in order to pump blood to cool) can be disconcerting for people with anxiety. 11. Create a mantra only for sleep and do a tense and relax for all muscles before bed while lying down. A good mantra is something positive but simple that reminds you of good things, like "fluffy clouds at sunset". If you are religious, pray in the shower so you can recount and confess upsetting things THERE without doing it in bed. A religious mantra might also be useful for you immediately before bed. When the words stop making sense, you will know you are drifting off. 12. Your muscles will shiver a little before bed as they prep themselves for sleep. If you are exhausted and your chest, legs or other parts feel like they are shivering, it means your body is going to sleep before your brain....tell yourself it's good...the body is taking GOOD care of itself and your brain should do the same. It's best to think of sleep as a regeneration super power. I used to fight it as a child because I didn't want to miss anything (fun shows, games, etc.) but now I really think of it as my bio-regeneration...this DOES help you reorganize your priorities to keep sleep at the top of the list.

[@lindasummerville4431]

Thank you for this!! All excellent advise 👍

[@vid9191]

Great tips. Thanks.

[@claudiahansen4938]

Great post!

[@gr8dvd]

All great tips, a few new to me…. #8 especially enlightening "get your second wind around 8 to 9pm and suddenly can't sleep until after midnight. You need to be asleep before that happens!" TY!!!

[@YeshuaKingMessiah]

U feel my pain, insomnia-sister

[@dogsoldiersc]

I had no idea this phenomenon had a name. I literally wake up at 3am most nights and have a lot of trouble falling back asleep. Thank you!

[@tb-dv1zc]

Me too! Why 3am?!?

[@MaricFilip]

same here

[@casualtyofsociety1552]

3:33, wish I was joking. Then around 5:11🤣

[@judymiller5154]

explore histamine intolerance

[@nancymosby7369]

That’s me 💤

[@LoveAlwaysAlwaysLove]

I now say, when I often awaken anywhere from 3am to 4am in the morning. " Thank you God for waking me up and holding my hand, allowing me to go back to sleep, better rested than ever!" I heard this from another and it's really helped. If the word 'God' isn't for you, choose another word like 'Love'. Whatever is bigger than you✨✌✨

[@anibabikian]

I am a Registered nurse who started work at 5 am. Queen of anxiety....Had to wake up every hour to check the time to make sure I am not late for the patients. Back home at 1800 and same thing for 3 days a week.Turned into a habit where I had the same pattern on days that I didn't work. Retired 8 months ago and I continue doing the same thing. I workout hard at the gym and walk 90 minutes a day and keep myself busy and active. I do not feel physically tired... But it manifests in increasing my BP to extreme levels even with medication. It's pretty tough to break habits of 35 years. Thank you for the video ! It's awesome.

[@Sundayschoolnetwork]

I use that early morning waking to pray for loved ones...and think on Psalm 23 while deep breathing.

[@mymentorjane6705]

That’s so good! Another thing I do is start naming my blessings. I thank God for…my comfy bed, how warm and safe I am, how much my husband loves me, my family …by the time I name about a dozen I’ve drifted off!

[@gybx4094]

That is a good thing to do. I start reciting portions of the Bible and liturgy and thinking of positive things. Sometimes it causes me to return to sleep.

[@kendallevans4079]

I'm 65 and long for the days when I would crash and be dead to the world until 8 hours later. These 3 things have helped' I gave up alcohol. Even if I drank 6-7 hours before bedtime, I found it still affected my sleep. Stopped eating late. Nothing 4 hours before bedtime. Increased cardio exercise (treadmill, stair stepper) just a little more. Helps to "wear me out". Doubt I ever get back to sleeping like a 23 year old. With BPH I have to pee at least once in the night. But these did help.

[@frouketea]

I've had insomnia for many years, it started when I had severe health problems and never got over it. Been to many experts (sleep neurology department of the hospital) and nothing helped me. This made my life miserable, I was so tired and could not plan anything as the sleep deprivation controlled my life. Because I was so desperate I started looking for a different view at my problems and gave acupuncture a go. I just thought why not! Went in with no expectations whatsoever and to be honest it completely solved my insomnia! Before people say that it's a case of placebo let me tell you it's not. Because not even the heaviest sleep medication solved my problem ( and I thought that it would help me!). So maybe this might help someone out here, I feel your pain and I hope you get better!

[@alexandravivero1259]

Did it solve it permanently or temporarily? Or did you have to keep going back for more sessions here and there?

[@frouketea]

@@alexandravivero1259 I do go back but only if needed. Especially when I'm in periods of high stress it's useful to go back, at least for me. And I use Chinese herbs via my acupuncturist . (she doesn't sell those but gets me a an order by a company). Those herbs keep my sleep in check. I stopped for a while ans my sleep got worse!

[@leahreed7984]

I feel like she’s having a personal conversation with me and is personally teaching me. The way she talks is just so down-to-earth and natural

[@Blessednesting]

I’ve dealt with this for probably 20 years and am only 38. I’ve found over the past year or so that if I start reading the Bible I fall back asleep sooner.

[@laughteraddict1003]

Thou shalt return to slumber sayeth the Lord

[@allenwalker1379]

And The Lords Prayer, which of course is in the Bible.

[@scarebear83]

I have troubles getting to sleep. I've noticed reading the Bible helps at times.

[@liveonce2102]

Is that because its so boring? 😂 so and so begat so and so. Lol

[@allenwalker1379]

John 14:27 (ESV): Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.

[@iome9283]

Oh my God I needed this. I've been waking up at 1,3,5 am for the past month. I am going CRAAAAAAAAAAZY

[@leebennett1821]

Me too it's maddening 🤬🤬🤬🤬

[@mimirose5909]

Too much stress for all of us in this CRAZY WORLD!

[@donnabolt5847]

You sound like me 😭

[@omonaijaj]

MEE TOOO ITS MADDENING

[@anthonymolloy9953]

It's 3am.. and I'm watching this

[@adoptedscot]

Me too😂

[@malditesta]

Hope you're doing better now :) I've had an awful sleepless week, but I managed to sleep more than my usual 3 hours last night Feels so good 😊

[@carolsummers8734]

I have nights I never sleep and come across videos like this one.

[@kaostribe]

Hope you well my frend. 🙏🙏🙏

[@jej_0027]

I have insomnia too...I do notice if I don't eat well or hydrate throughout the day , especially dinner . I wake up at 3am. What also helps me is sunlight in the morning and before it gets dark. (Walking at sunset) What 100% affect my sleep is blue light / long use of cell 📲 especially at night.

[@michaelthau1007]

I totally have this problem. Im 52 and this started 2 years ago. Go to bed 1045pm wake between 3am-4am. Tried everything, im so exhausted. Have to wake up 6am. Beyond frustrated God Bless All Michael

[@Ncstefanie]

Try this tapping technique i SWEAR it works! (Start at 5 minute mark thats where he explains it) kzbin.info/www/bejne/d2bHdmVrdrOIZs0

[@luvyou-baby]

tips: vitamin b1, bach flower (white chestnut), ces device oasis pro (it creates/slows down the brain wave to what program u choose , e.g alpha, , theta, delta, sub-delta (met). 100hz is great for shuting off the overthinking and especially obsessive thoughts. it’s expensive but worth it. camomile tea also helps, reiki for insomnia videos, ASMR Video. acupuncture might probably work by rebalancing the body

[@loristegner3272]

Thank you Emma. I cannot imagine the subscribers or non subscribers who may challenge you over subjects. Ugh! You do a wonderful job and you present yourself as an extremely approachable human being who will listen. Thank you for your videos and your kindness. 🙏🏻❤️💃🏻✌🏻🦋

[@estelle4389]

I have struggled with this my whole life. I am 57 years old a recovered alcoholic and still suffering from depression. I can still remember as a child in Zimbabwe climbing out the window at midnight and playing outside in the dark until sunrise. The fact that there was a threat of terrorists and the jackals that did not stop me. It is now 3.07 am and I am on my phone. I have always enjoyed lots of exercise and read to calm myself. I have a condition called Kallmanns syndrome where I don't produce hormones and estrogen so i have been on hormone replacement since sixteen. If I have four hours solid sleep it's a miracle. By four am I've had enough and get up and have a walk. By ten am I'm exhausted. 😔🇿🇦

[@aliceewrwr9484]

I listen to familiar audiobooks - ones I know by heart, almost. Over the years, I have trained myself to fall asleep to them, and if (when) I wake up in the night, I find that if I do not turn it back on, I am awake a lot longer. Put it on, I'm back to sleep in minutes.

[@billswifejo]

I must have listened to Good Omens as an audiobook at least 300 times in the last year!

[@kerrynight3271]

Audiobooks have probably saved my life. And yes, they help you fall back asleep in the middle of the night.

[@janetnewbill291]

I listen to audio to !! I have the little house books I listen every night. Some nights like last night didn't help!!

[@jeannefoster5594]

Gonna try this! Thanks

[@jordana99]

I listen to sleep and meditation music and keep it on all night too.

[@99zanne]

I have no issue falling asleep but I get the 2 or 3 or 4 am wakies, and have for years. I have found an archeology or physics or universe lecture/video on KZbin will usually put me back out. It has to be interesting enough to hold my mind so it can’t think about worries or work, but not so interesting that I want to focus and pay attention to detail. I also don’t watch the thing, I just listen to it. I’m getting much better at drifting back off to sleep, by laying in my favorite sleep position while the lecture occupies my mind. I often wake up at the alarm with no memory of having fallen asleep that second time. TFS. Also, I would stand watch with u; I’m a lark, too!

[@TheresaTV1]

Benzo’s and Benadryl. And an SSRI for anxiety, and I removed the clock from my nightstand. That’s how I got over it. Complex PTSD sucks, but it’s easier to get through life if I can sleep well. Thankfully, my doctor is very understanding, but I’m stuck with the Xanax and antidepressant for the rest of my life or I’ll go through withdrawal. I wish I could have overcome it without medication, but after my son passed away there was no way I could survive without the prescriptions. I wish everyone the best of luck with overcoming this issue.

[@RonaldBeirouti]

Waking up in the middle of the night and not being able to fall back to sleep has been my nightmare for several years. Younger, I used to be able to handle it, but now that I have other medical challenges and am older, it had become impossible to get enough energy to get through the day. I have found a sleep specialist at a local hospital, a psychologist and researcher specializing in sleep and CBT-I. I consulted with her for several months in order to find a solution. And I can't believe that I now sleep well most nights without meds (I had tried meds before and it was a big mistake). My custom solution is the following. Obviously all the sleep hygiene stuff discussed in the video: no screens, sleep at the same time, temperature, etc. Now, when I wake up around 2 to 4 am, I do my regular routine: bathroom, water, get back to bed and listen to an audio book for a bit, about 30 minutes until I feel sleepy. While I'm listening, I don't lay on my pillow so it cools. Then I get back to sleep. I also put an eye mask in preparation for the early sunlight. I remember the simple comment my therapist told me: "you can't make yourself fall asleep, you just get comfy and relax and don't think of sleep". My trick is focusing on my breathing as I had learned in a mindfulness workshop. At first it's hard, but as you succeed more and more you gain confidence and it becomes more and more automatic.

[@cmc8176]

This is true: "you can't make yourself fall asleep; you just get comfy and relax and don't think of sleep." Please, follow the advice of your therapist. You got your money's worth. Also, see kzbin.info/www/bejne/q5LZqWeerbaofqc

[@jayumble8390]

I used to worry about not getting enough sleep, and I still do to a certain degree, but in general it doesn't get me depressed or as upset as I used to get. Many nights my mind just goes and goes and goes (last night was an example of this even though some serious sleep medicine), so I just enjoy being in bed and relaxing. Btw, one of my problems is that when I am in bed at night, I love to think about things...all kinds of things...so this doesn't help, but I love to think while I'm trying to go to sleep, which is kind of funny, but I do. I've learned to stay positive and I know that the next night I will more than likely sleep well, so I don't worry about it-- in the past though, I must admit that I'd worry about this in a major way. It is amazing what a positive attitude will do for you. So when I do get a good night's sleep, I am grateful...when I don't, I just relax and count on the next night...like I mentioned earlier, I most likely will sleep well. If not, I know for certain that on the third night I will sleep! I think the biggest piece of advice on this is to be happy and positive when you don't get that great nights sleep...when you are tired enough, you will sleep.

[@anybodyoutthere3208]

Wow I’m the same way...goes and goes and goes And I do the same....just happy to be in my comfy bed and at least laying down relaxing The positive twist is a great idea!

[@SerenaKaos]

thank you for this comment, i am in a journey for a constant positivity view in life, and I also love to think about things when in bed, so this resonated with me a LOT. and it helped me as well

[@steelearmstrong9616]

Good message. Sleep well mate

[@mariaarambulo2653]

Same here. I've been in the same journey as yours. Positivity and prayers the key. Let's just enjoy every sleep (very light, light or deep sleep) we can get each night ❤ Sending hugs.

[@jdkincaide]

This was incredibly helpful! I have worked through some of this with a sleep pathologist before, but there are still things I have not yet tried. Thanks for sharing with us.

[@saintejeannedarc9460]

In the description box she describes waking up and then getting angry because you can't fall back asleep. I used to do that all the time when younger. I'm a night owl and was on a morning schedule then, plus I would use bedtime to review all the angst and stuff, which is a terrible idea. I still wake up a lot w/ hot flashes now, but the best way to deal is not to get frustrated and just roll w/ it. It doesn't stop it, but I get more sleep by staying calm and accepting it.

[@amygoff4127]

I'm glad I found you ❤ I actually learned this in your video about panic attacks that the more we try to make it stop the worse it get and I use that technique last night when my insomnia kicked in and it worked, I almost started to get upset and angry but I stopped my self and chose to push those thoughts aside. It had been 3 days since I had sleep but because I didn't make a big deal out of it I was able to go to sleep for 7 and a half hours!!! That's good I only can sleep 6 on the nights I can sleep, most times it's 4 hours at night 3 to 4 in the day, that's how it's been for a year anyway and I think it's messing with my brain. So I had a good night sleep and I give you some of that credit. Thank you.

[@rebeccajones9757]

I appreciate this so much! This happens to me a lot and my friends don't understand. It feels like everyone else wants to sleep in, and I wish I could. The time change makes it seem worse. I have been waking at 4am all week.

[@angeliemandu2848]

Thank you for the tips as someone who has anxiety and recovering from injury this helps so much.

[@michelec3741]

What a wise and generous woman. Thank you! Very comprehensive and succinct. Learning a lot and feeling that I am fine. We all have struggles. Kind hearts share for the greater good. Again thank you.

[@angelh8262]

What a beautiful Soul you are 💛 I’m so glad I found your channel. You are helping me so much. I don’t remember a time in my life when I didn’t suffer from early abuse, anxiety, low self esteem and in adulthood chronic stress and insomnia. I’m now desperately trying to recover from gastritis and insomnia. Your videos are the best therapy thank you so much I’m taking all your advice on board. I’m moving house in one week, taking a 24 hour flight ( praying I will be well enough ) and buying house on my return to the UK - I need to get well and with your help I know I will, God Bless you 🙏

[@kristiemichalski5152]

A weighted blanket helps me too but they get hot

[@mandiekayfit4011]

The OCD in me thanks you for color-coding your books.

[@GorgieClarissa]

really? because it's literally SO DISORGANIZED!!!!!!! you can't find ANYTHING! screws up my ocd... why do people think ocd is about color coordinating?

[@kerrynight3271]

I don't have OCD, but I loved her organizing her books by color too.

[@Windsong1]

Thats funny AF!

[@Anne-yu1eo]

I noticed that too,😂

[@Mashkoor110]

Thank you! I used your suggestion and slept through the night. Only woke once, put on a painting video and dozed off again. Really grateful 🙏

[@fd4340]

10 minutes to fall asleep? My whole life I would be happy if I fell asleep within an hour......still that way and I'm now 68

[@kaostribe]

Hope you're doing good my frend. Pray for you🙏🙏🙏

[@ronbotex]

Very helpful. I'm 71 and find myself waking up much earlier than I want to and yes it's frustrating. Thanks for the tips..

[@rhondamcloughlin3773]

Your thoughts, recommendations and science improve me and my life. Thank you.

[@lilturtle7631]

I have terminal insomnia, its really bad. This is extremely helpful and im going to practice ur techniques. Thank you

[@robbret]

I've never been into these kind of videos, but the way yoy deliver them is SO engaging. Love it.

[@bobedwards7455]

Ambien - been taking it for 11 years and I sleep like a damn baby EVERY night 7/9 hours straight..Lifesaver!

[@boncoin3861]

Me watching this at 4am after waking up because of a nightmare. I feel relieved even though I understand I should be watching this until later in the morning. Thank for the video!

[@kathrynjoseph3331]

It is 2:50am and this video was recommended to me. Been waking up at 2:30 or 3 every night for a few weeks. Can’t believe your timing!! Thank you!

[@mayaliya200]

I drink milk and put on boring talk on KZbin. That seems to get me back to sleep.

[@susannah-carolla9587]

I used to keep a math textbook for when I couldn’t sleep. Worked like a charm.

[@JessicaRode]

The fact your books are color coded makes me love you even more 😂

[@heyguidance]

The worst! I've been struggling with this lately! Thanks for the tips!!!

[@rosiebudd2460]

Thanks for the help. Some will work for some, some may not. But I appreciate you taking time to give some of us some help. Thank you 😊

[@kirage_maas]

Wow. It is so much easier and more validating to listen about sleep from a woman who is around my age...and I appreciate the acknowledgement of genetic factors. I have struggled with insomnia since I was in my mid-30s, as did both of my parents and my dear maternal grandmother. And 23&me confirmed it for me too. I continually come back to, yes, good sleep hygiene etc, but largely, acceptance!

[@peb475]

Thank you so much for this video.. For the last 1-2 years I wake up every 1 or 2 hours throughout the night.. Its exhausting and Im starting to go crazy.. This started from nowhere.. I hope I can fix it and get back to sleeping for 7 hours straight..

[@1012chart]

Thanks so much... I've really been struggling recently. It's great to hear you address it

[@JohnP9999]

Really excellent advice. I've read many books and articles on sleep problems, and this video condenses some of the best information available IMO, into a short, upbeat and articulate presentation. No hesitation in hitting the Subscribe button!

[@Edifieth]

Thank you for smiling, it made me feel more comfortable.

[@jessicaferreira324]

OMG I have this since I was a child and never thought it could be a "disorder". I always thought it is just how I am when I am going for stressful or important moments. Thank you for this video!

[@niellalien]

Same :/

[@johnluis1845]

Thank you for your tricks, I loved all of them . I can tell that you make these videos to help others and you don't do it only for the views. I very much appreciate it. Greetings from Argentina.

[@pamelasmithson4303]

Thank you, this was very helpful! BTW, I love how your books are color coordinated in the bookcase. That’s very soothing to the eye and calming to the brain.

[@rdoodoo2021]

To me, it looks too perfect and I want to mess it up just a little!!

[@wr6594]

I agree. It is so soothing to look at!

[@kimberly21]

I noticed and thought the same! 😊

[@betsyblack15]

What a fabulous video! Thorough and compassionate!

[@jimatsydney]

Thanks for the info. I struggled with waking up each night at 3 am and couldn’t get back to sleep. I though it was mainly a stress issue but found a physiological hack that works for me. I found that if I strip off and lay on top of the covers for 30minutes and let my body temperature get really cold, then jump back under the covers, as my body is warming up again I fall peacefully back to sleep. I think it might have something to do with blood sugar levels. It seems the body uses it’s available glucose to get warm again, thus making me tired. Not sure. Hope this helps others struggling with this.

[@pattyallen5313]

Am so happy to hear your suggestion of unwrapping and letting your body get really cold and then getting back under the warm, cozy covers just sounds like it will help me to drift off to sleep quickly . I'm going to try it ! THANKS SO MUCH for sharing this !!!

[@joannaedwards6325]

Yup. Being a bit chilled is my remedy for better sleep. No heater or oven after 7 p.m. Windows open 1/2 hour before lying down and no more pajama tops or socks.= better sleep 4 me p.s. sleepy videos ( audio only ) by JASON STEPHENSON 👌

[@lindajones6835]

Listening to quiet, instrumental worship music helps me. Or sounds of the ocean.

[@rebeccajones9757]

I have a sound machine and it helps me fall asleep. I have it set to crickets.

[@peterazlac1739]

I had no problem sleeping until I entered my 80s and it is not related to any of the things you mention. What happens is that when I enter the REM dream state a switch to lucid dreaming and this is what wakes me up. Then I go to sleep again only to repeat this again and again at two hour intervals no matter what time I go to bed.

[@victoriadescalso6580]

Thank you so much also for sharing your issues, too. Appreciate your videos going through your busy life. Sweet dreams & Blessings ❤😴🕊🌙

[@DYNABIKE1]

I'm in to the 10 hour thunderstorm videos played in My bedroom which is totally dark. That rain sound just shuts Me down and off. Loving it.

[@brandymcgouirk3223]

I’m menopausal and have started waking up every hour and a half to two hours throughout the night. And often can’t get back to sleep after 3:30am. I listened to a meditation on the Headspace app that suggested counting backwards from 10,000. I almost never get past 9,980 before I’m back to sleep. Works like a charm….mostly…

[@dsfv100]

Thank you for your advice. I am starting peri menapause too

[@Cloudiihoshii]

Idk what i have but i always suddenly wake up in the middle of the night staring from like a few weeks ago, and it’s troubling me, although i slept earlier and i csn still fall back asleep but it just annoys me bc it makes me always have weird dreams

[@kimmetzner6408]

I love your videos! I’m a true skeptic usually, but your down to earth approach helps me lower my guard and take notice of your very helpful advice! Thank you so much for making these videos available. I have suffered with anxiety and depression for the past 16 years. I am always looking for resources to help myself, help myself:) and your videos are so helpful. ❤

[@jrhernandez5564]

I am watching this at too clock help

[@farealwitit7947]

jesus is the only way!

[@rogerclark7418]

Oh my gosh, she's easy to listen to. I like her style of enlightenment. This is very informative. I'll watch it again, and look others she has done.

[@hezroncalucag2866]

Thank you very much, I've been waking up in the middle of the night for the last 2 weeks

[@kbmblizz1940]

Thanks, I'm saving this to watch when I wake up later tonight. 😂

[@loverrlee]

I always imagined my ancestors were the night watch crew. It felt validating for you to bring this up! I’ve had sleep problems since I could remember. I’ll try some of these things. Thanks for the video. 💗

[@2adamast]

In medieval time people had two sleeps, monks for example stood up for the first pray by 2 am.

[@eva3679]

All these are great ways but sometimes you need low. Dose melatonin and thc gummies

[@AmyWinehouse.914]

Wow this upload is amazing - there I was 3AM wide awake and after 2mins in I was fast asleep.

[@Off-the-btn-path]

This has been my life for years and years . I hate it.. Great video thank you ❤

[@Liesl_Cigarboxguitar]

Thanks for the early morning 5 am tips. If I'm awake at that time I tend to launch myself into vigorous house work or something like that. I have also started to dim the lights in the evening, and reading at night rather than watching videos 🙂

[@lindathornton3626]

If u r doing housework at 2 a.m. when do u go back to bed to be able to get out of bed by 7:30-8?

[@smcb2202]

I literally woke up at 3 and found this video… thank you so much! I’m so happy I found your channel! -Lindsay in Ontario Canada

[@elinannestad5320]

for me it was 4.35am.... yt must be spying on us

[@adorablecats9891]

Love your posts Emma. Always so helpful.

[@desireeross9651]

Thank you. Just what I need. I’m so over not sleeping

[@nadinedurand9964]

Thank you Emma for all the helpful and insightful videos you make. You have been such a great help to me. I am a missionary in Japan, which is not a very easy mission field. However, your videos have helped me a lot to grow in my skills of managing my emotions and anxiety. May the Lord bless you dear Emma.

[@kathleennunn5169]

?

[@TakeCareRihanna]

My sleeping pattern was fairly good until the pandemic hit and everyone was stuck at home for months. Because i didn't have a routine anymore, i kept falling asleep at different times everyday and waking up in the middle of the night. It got me so agitated! But doing the small things like reading a book in bed, dimming the lights, no screens before bed, and everything else in this vid helps! I still have days where i wake up randomly but it takes time re-training the brain to get a full 7-9 hours of sleep.

[@mytinyketolife6797]

I’ve embraced it and actually enjoy it. I’ve always gotten out of bed as soon as I wake up. Sometimes my day starts at 2 am and ends at 7 pm I’m the opposite of a night owl

[@HughLlewellyn]

Your color-coded books in the background made me smile. I arranged my books once in an analagous color scheme (greens to blues to purples) for a photo project for a Color Theory class in college. I noticed them right away. haha Getting to sleep quickly is pretty easy for me. I wind down at night by dimming my computer screen and lights, drinking tart cherry juice (natural source of melatonin), watching ASMR back massage videos, and that usually knocks me out in minutes. I also play ambient sound recordings that help drown out my noisy neighborhood sounds with white noise. I'm a life long night owl, so I tend to start winding down sometime around 2-3 AM. My neighborhood starts getting really noisy around 7AM. I tend to sleep in 4-5 hour shifts, then WIDE AWAKE for a couple hours. If I'm lucky, I can get back to sleep for an hour or two again. But much of the time, I can't and four hours is all I get. This was really difficult with a work schedule before the pandemic cost me my job. It's easier now that I don't have to go to work on a schedule anymore. But man. I feel exhausted most of the time during the day. At night I wake right up. It's really frustrating. I'm working on many of the suggestions you gave. Hoping for the best. Thank you for the video. :)

[@paintingzoneart4026]

I also wake at 3am. Watching your very useful video has made me realise this is a habit that I can break if I want to, and I will try some of the routines you suggest. Thanks again Emma.

[@hanniguy6969]

Hey bro we are same

[@hepgeoff]

Great tips, thanks! Melatonin works great for me, as long as I don't use it too frequently. I notice I have more sleep problems when I don't exercise during the day.

[@amg9163]

I found the most helpful thing to make my brain shut off is to play a *528 hz* music video (aka "binaural beats" and Solfeggio frequencies). I am convinced that when I have insomnia, my brain still is engaged in activity and needs something else (albeit, boring) to focus on. The music is very boring and yet barely noticeable so I don't get aggravated or stimulated by it. I highly recommend trying it. There are lots of KZbin, and they eun 8-12 hours, mist having screens that go black in 10 minutes and *withoutz commercials.

[@Mandydailyblog]

i was up at three am. . watched your video and slept before it was finished ! thanks

[@luisangelismylove]

Wow! Thank you for this..being Latina I thought that waking up at 3am almost every night had an evil spiritual meaning 😅 now I can hopefully rest! Depression is the worst 😞

[@Eebydeeby2112]

Haha same!

[@ivettecastle3420]

My abuela used to tell me that too but nah its just the anxiety and depression

[@monicahernandez1966]

I heard it was the witching hour and thought I was a witch. 🤔😂

[@luisangelismylove]

@@monicahernandez1966 I thought it was the devil or an evil spirit that wanted to make me suffer since I had started praying again 😧

[@sparkymularkey6970]

This has been happening to me every night for the past two weeks and I hate it. Update: It's been two months and college classes have started back up. With how much walking around campus I have to do and all the brain power I have to spend, I'm exhausted each night and sleeping like a baby! 😅 I guess I just needed a reason to be tired.

[@harishm466]

It's 3 AM here now.... KZbin recommendation is becoming scary good!!

[@linda__4587]

Thank you and thanks for sharing your day in another video. It really helped.

[@cutiepiebb]

Love your color-coordinated books 😊

[@arqe4853]

Thanks so much for this! Timely video, I was struggling with this the past week! Frustrating how whenever I fall asleep, I always wake up 1 hour afterwards. It caused me so much anxiety, I’m on mild sleeping pills now but I wanted to know how to adjust without them. Thanks a lot Emma, you’re such a lifesaver! :’)

[@sarthakmehrishi7687]

Did you get a hold of it? Any suggestions or me? I just can't sleep!

[@shyaaammeneen63]

@@sarthakmehrishi7687 How are you now? For better sleep reduce negative thoughts and overthinking. Keep life simple by avoiding negative social media, stop comparing your life with others and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and relaxes the mind. . To relax and for better sleep sit on a chair or lie down especially before sleep, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath anywhere-anytime -outdoors or indoors--even if you wake up mid-night. Make this a daily habit to have a better life. Best wishes--Counsellor.

[@sarthakmehrishi7687]

@@shyaaammeneen63 I'm fine, and thanks a lot for concerning about a nobody. But mark my word, remember my name, I'm gonna be the best leader to ever exist in the history of mankind.

[@shyaaammeneen63]

@@sarthakmehrishi7687 Be motivated. If you have problem of stress or overthinking keep my msg in mind. Since many years I have made it a habit to observe my breath sensations even during my normal activities and I am feeling relaxed and healthy. Anywhere-anytime it can be done. The best part is nobody comes to know that you are doing the breath observing practice as there is no deep breathing or sound. Best wishes. Sr. Counsellor.

[@qxpn9220]

@@shyaaammeneen63 very good comment as for i was struggling very bad due to my mental breath. Mark my words This will very much help me become the strongest swordsmen to man kind

[@Lothnar5070]

It's funny how so many "experts" differ on how much sleep adults require. This video suggests 7-9 hours and others it's 6-8 hours of sleep. The other day I watched a video that suggests even 4 hours is good enough for some. I love the consistency they all have

[@mario121989]

Thank you so much. I hope you elaborate on this topic in the future. Great channel, great content. Really appreciate. Regards from Poland 😊

[@mostguitarswins]

This is a helpful video, thanks. Getting up and doing something else is an important strategy. I often go into another room and meditate for awhile. That's sometimes enough to enable me to get back to sleep, but regardless it makes me feel better. For me stress is really the main factor. Angst can loom large in the middle of the night, so it's important to come to terms with things and not take problems to bed.

[@Jen0714]

This is a great educational video. I've never had any med prof actually tell me how 'cranky and flat out angry' this crap they call 'insomnia' can make one. It certainly does me and that makes it all the worse. This is the only social media I do so I would love to have the link you mentioned on light therapy. Again, thanks for another great video!

[@jaimemagic1]

I truly appreciate your expertise and your personal way of explaining these issues that effect our lives. Your videos are so well done!!

[@tinman8972]

My two cents: 1. Cut out alcohol. Yes, it initially knocks you out but it sets the stage for wakefulness later on during the night. 2. When you wake up and begin thinking about things, train yourself to clear your mind and think of nothing. You'll fall back to sleep rather quickly.

[@glenw-xm5zf]

No coffee after 10:30 am.

[@AverageJoe1006]

Just knock me the f out

[@lelahmasters757]

It helps to keep a notebook on your nightstand to write down things on your mind. This frees the mind to sleep

[@traceylennon1204]

True!!

[@reinajalana]

@@lelahmasters757 Yes, this happened to me the other night. Woke up in the middle night, started having anxious thoughts and worries. Thought to write it down on my journal I knew was near my bed but that would require me to turn on a light to do, which I was trying to avoid (to not have something else that might threaten my going back to sleep). So, I just wrote the best I could in the dark -- not intending to see any of it, just writing the thoughts on a page however I could.. and could worry about that in the morning. It actually helped. Just writing the thoughts out, even if I couldn't see them, were better than not writing or worrying about light to see. It's like it removed them from my brain. And I did fall back asleep not too long after and didn't think about that again (and curious what my scribbles ended up looking like, lol) until mid the next day. I've found that journaling in whatEVER form, and at whatever time, is a really big help...that I too often don't take seriously or use enough.

[@Yosetime]

I have suffered from insomnia and anxiety for over 37 years now. Since I was a teenager. Hands down it has been the most challenging part of my life and leaves no room for any other health problems or stressful situations to be worked out. So they all pile on top of each other. Plus, my doctor and my psychiatrist both feel the need to keep me on prescription sleeping pills, anxiety pills, and anti-depressants, since I was 21. I'm so tired of being tired. Things got worse as I went through menopause and I just wanted to die. Or sleep for more than 2 hours a night. Even when I do sleep, I am not relaxed. I sleep with one eye open, grind my teeth badly, and the latest discovery is that while I'm sleeping my muscles are not only tight, but they subconsciously push my body into the bed and pillow. It's so weird. I can't just lay down on my bed, I need to kill it somehow. The advice you offered I've done before and they do work. The best sleeps I do have, usually when I crash from too many days of wakefulness, is when I just lay down, no meds, no nothing, and stare at one place on a wall until my eyes are tired and give up. The other thing I do is listen to a sleep hypnosis video on KZbin. Michael Sealey is the best. Jason Stephenson runner up, and their are also a selection of bedtime story for grown ups. Just making the room cool and dark, and focusing on the sound of the voices will get me to sleep, or back to sleep almost 100% of time. It's free with no intrusive ads and truly relaxing. worth trying out Also, balancing your electrolytes, especially as you get older is so important as well a extra magnesium

[@yvonnetay8353]

Hello there. I too have sleep problems. Can you please let me know to balance the electrolytes and also where can I find the bedtime stories for adults? Thank you 🙏.

[@odalysruiz4]

Michelle’s Sanctuary. Here on You Tube.

[@privateparty5616]

Wondering if you have ever tried sleeping with a small fan running? I could never sleep without white noise.

[@sassysandie2865]

Those meds are toxic to your brain and body.

[@estradasp]

ASMR helps me fall asleep but not necessarily stay asleep all night. Boss Ross is the man ☺️

[@bobcat409]

Excellent advice across the board. Thank you.

[@chichestermaritime8174]

Thank you so much for this as my GP just doesn't get it. I fall asleep in front of the TV and am wide awake at 4am. Often I wake up at 1am so take something to get me to relax and I have the radio on all night, low volume, not exciting and speech only. I guess I will have to learn to continue living with it. It's only been 40 years!