What If It's 4 a.m. and You Can't Get Back To Sleep?

In this video, author and mental health educator Douglas Bloch talks about what to do to get back to sleep if you wake up in the middle of the night. Many people with depression have these early morning awakenings and can't get back to sleep, because they are either anxious or they are ruminating about some difficult problem.
To visit my personal website which contains links to all of my books, websites, and newsletters, go to douglasbloch.com
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[@MrUniman609]

I've had insomnia for years on and off. My insomnia comes in the form of self abasement, I beat myself up at night, as soon as I put the light out and I'm alone in the darkness, I remember every bad decision I've ever made, every bad financial move, any arguments I've had my failed relationships, and I turn them over and over in my mind, this can go on for weeks, I've spent so many nights sitting up in my armchair watch the TV in wee small hours. I have noticed that some people worry in the day time and look forward to sleeping to forget their worries, I'm the opposite, I don't worry when I'm awake, but when I go to sleep the anxiety wakes me up!

[@carolwyban3947]

Yes this is a problem for me. What has helped is to focus on my breathing.

[@user-yi3fe1pf2t]

I also look back at all the bad decisions, all the negative things that have happened in my life,I made etc and feel so guilty about it all. But maybe mine is due to the fact that I am reaching the end of my life and naturally re-assessing the journey I have been on. But I don't understand why the things that always stand out are the negative things that happened, not the good things. Maybe this is part of man's survival technique of trying to and avoid making similar mistakes in future. Or maybe it's a case of a belated conscience catching up with me now that I am no longer too busy surviving work, family etc. 1:06 1:06 1:06

[@userfile007]

Write a letter of forgiveness to yourself? Maybe your mind has punished you enough for your mistakes? I did it and it helped me massively.

[@terryhyde8380]

I listen to music and focus on the words.

[@gybx4094]

In my opinion, depression is a very natural response to the societal insanity most people are experiencing in the modern world. If you had no genuine human feelings, then you wouldn't care about anything. Depression means you care about yourself in the context of existence. Managing depression is the issue.

[@malikzafar7232]

Gy Bx. True. R u there??

[@cliffkonkle3467]

You hit the nail on the head for me I can totally relate.

[@1LaOriental]

Yeah, but: It’s no measure of mental health to be well adjusted to a sick society.

[@mira269]

I actually fell asleep while listening to this video. Your voice is quite comforting. Thanks.

[@DouglasBloch]

You're welcome.

[@hogarthay]

Your videos got me through a nasty depression recently Douglas and I would like to thank you. I sat beside the computer playing them over and over. They gave me great comfort until I came through the other end. Many thank`s

[@DouglasBloch]

You’re welcome. Were there any videos that were particularly helpful

[@garysimone4977]

@@DouglasBloch ýe i would be interested to know to

[@hogarthay]

@@DouglasBloch Yes my friend. The ones that reinforced the fact that this too shall pass. Also, depression lies about the future, Hang in there one minute one hour at a time etc, your personal recovery story and the positive affirmations. I felt safe as long as they were at hand. Your sincerity was integral to their power Douglas. Thank you again

[@hogarthay]

@@garysimone4977 Hope these help my friend

[@garysimone4977]

@@hogarthay hóws that Frank ..what am i mising or mised

[@Amy_Stanmore]

I clicked on your video at 3.50am 😆😂 I just stay awake until the next sleep time.

[@nigelnightmare4160]

You get up and get on with your life. Since 2020 when I lost my wife (aspirated pneumonia) I've been getting 3-4hrs sleep a night. Didn't sleep at all for over three weeks, just stared at the ceiling or walls. My Doctor didn't know about this until 3months later when I talked to him about a Covid jab that I'd refused, my OT made the telephone appointment as she was worried about my health and wellbeing. I have tried the methods you describe but they didn't work for me. I no longer avoid sleeping as I have found that Dreaming is the only way I get see or talk to my wife. Well at least while I'm alive that is. It doesn't matter what time I go to bed I'm awake 3-4hrs later, but I found it best for me to go to bed at around 2am so that when I do wake up it is between 5-6am so it's not too bad getting up then. If I try staying in bed I end up with a headache and feeling sick.

[@mindbodymondaywithmrs.b.3561]

I’m so sorry. Grief is horrible. It’s physical and mental and it’s exhausting. My spouse died in 2020 too, and I still can’t sleep well. Eating on time, walking, and sleep rituals have helped some. I listen to yoga Nidras on my phone for when I do wake up. Sending you peace. “Sleep knits up the ragged sleeve of care.” Shakespeare

[@nigelnightmare4160]

@@mindbodymondaywithmrs.b.3561Thank you. I tend to eat when I'm hungry but not after 8pm and now I try to go out on my recumbent trike that my wife bought me, it helps. Plus I'm getting the car she loved fully restored, a 1992 Vauxhall Carlton diplomat.

[@t.k3025]

Many of us know how you feel. Just give yourself time, do what gives you comfort, and be kind to yourself. Please make sure you are eating and at least walking for the stress.

[@nigelnightmare4160]

@@t.k3025 Thank you. You never 'Get over it' but it does get easier with time.

[@neoitako4834]

i recite " Hail Mary's" as many as i can until i fall to sleep

[@littleteethkeith]

I hope all shall be well. I have so many troubles. I’m a Christian and I keep reading Philippians Chapter 4 verse 6. It helps with the anxiety but I still can’t sleep.

[@therockindoc5453]

Doug Bloch is the real deal. He is very intelligent and compassionate and he speaks from experience.

[@Delmarvafishing]

Square breathing always works, for those of you who try this you can amplify the effect by placing your hand on your stomach. Put your hand on your stomach and feel yourself breathing in and out. Concentrate on how your hand feels and your counting and breathing, you will fall a sleep because this will quite your mind. I am a vet with PTSD, it does work so I suggest you give it a try

[@DouglasBloch]

Thanks for Sharing This valuable technique

[@Delmarvafishing]

@@DouglasBloch thanks

[@Bigjamez2011]

Thank you so much for this comment ! I am gonna try it every single night

[@kyliem]

I can’t do that because I get anxiety on how I breath

[@Delmarvafishing]

@@kyliem that's understandable, still happens to me sometimes especially when its hot. I normally try to take smaller breaths on purpose when that happens and I remind myself that there is no threat to my life and I am safe

[@primallove]

"All you seniors; they can relate to that." No, I've had that happening since my early 20s. Except I didn't always usually _have_ to go. It was usually just an annoying urge that awakened me, but I could go right back to sleep seconds later. And wake up dry. But it would _keep_ waking me up, so it was best to just go the first time and sleep through the rest of the night.

[@davidhall8874]

I get up, go downstairs and read u til I get sleepy, then go back upstairs and go back to sleep. Works every time!

[@sfhamilton1]

I listened to you for less than five minutes and subscribed to your channel.

[@tomrees4812]

I live in the UK and the BBC radio app has the recordings of Hancocks Half Hour from the 1950s. Almost without fail these will send me to sleep.

[@msthebettyboop]

I meditate and it helps also……Deep breathing helps a lot and relaxes you. Breathe in through your nose to a count of 7, hold for a count of 4 and exhale through the mouth, not the nose!

[@Poetic.rectum]

I’ve just discovered your videos and it brings tears to my eyes that you are so kind and helpful to so many people. I am currently going through a depressive episode and I really needed something to connect with. Your videos are really amazing

[@DouglasBloch]

🤗

[@brianw.5230]

Pray, hope and don't worry :)

[@escapematrixenterprisejacq7810]

doesnt fix it

[@pringledingle8427]

@@escapematrixenterprisejacq7810 helps though.

[@escapematrixenterprisejacq7810]

@@pringledingle8427 then ok

[@milky9618]

@@escapematrixenterprisejacq7810 mad

[@thesummerland6165]

so timely, I woke in despair and it's 4 am..ruminating about all the tragedies of last few years...despair....ty so much for these videos and lifeline, Douglas, all my best, you are an inspiration for many of us bc you truly understand this hell and have overcome it

[@anguskennedy7734]

S q, zzz, q,, a. A q, za, q aqqa z aaqqzzq,, zqsazz, zas, q aaas, qq, zaaa,,, qqz

[@stormyweather2807]

I've been a terrible sleeper since childhood, and advice like this may help with transient or new onset insomnia, but it's not generally helpful to those with long term chronic sleep issues. We've tried it all, and still can't sleep. I'm putting this out there for those who do try these techniques, then wonder why they aren't working.

[@lukio3441]

Sadly that's true.

[@robertdobie8680]

Thank you, Douglas! 😄

[@barbaracronin4164]

Dame Julian RULES!

[@mohammedalshannat2385]

Thank you, Douglas. You are a mensch.

[@cargocat1]

Terrific advice.

[@k.ravishankar5063]

Thanks Douglas

[@brookhousehnb]

5.42am. I’ll have a look at KZbin and there you are!!! How did my iPad know? Creepy

[@suzannelefrancois5343]

very interesting I will try some of these suggestions . thank you for posting this

[@laurettabartolini8135]

Such a nice explanation thanks

[@GC-kw1gq]

It used to be a common practice to have a “second sleep” - breaking your sleep into two sessions. Benjamin Franklin used the time between sleeps very productively. Thank you Wikipedia.

[@makmdphd]

Excellent!

[@robertpalma7946]

Very nice video, I enjoyed it and will try some of your ideas. Thanks

[@jadengoodrich9065]

The information continues to be great and my anxiety is more easily understood through this video. Helps take away the complexity of anxiety and more notably. Thanks Douglas Bloch

[@shaneharrington3655]

Square breathing was a major turning point for me. So simple but incredibly effective. I bring the amount of seconds up to 10 or 20 sometimes.

[@DouglasBloch]

Thanks for your testimonial

[@deborahferguson1163]

Sometimes I do “square breathing” too. It helps sometimes. At least it calms my mind.

[@k.ravishankar5063]

Awesome tips to overcome insomnia. Thanks Douglas

[@juliachapman1899]

Wonderful! I came across your video in middle of the night & as I listened to your suggested list of affirmations I thought of the mystic Julian of Norwich’s “All Shall Be Well…” & you quoted it right then😀. I visited my brother in London Christmas (1998) before he died & he lent me his car(!) to drive to Norwich to visit the Cathedral. I also saw Mother Julian’s cell attached to a nearby little parish church where she spent her hermit years. It was unusual (in the middle ages) for ladies to write mystical literature. I also say the Lord’s Prayer in my mind -it is quite difficult to think it inwardly word for word & I’m usually asleep before I can to finish it… & Yes, a lot of laughter in life is a boon! Thank you for your video. We are well blessed. Greetings from Australia 00:49 a.m.(!) Julia🕊️

[@veronixawardwell8802]

Yes, helpful!!! Thank you!

[@federicomaisch8019]

Thank you for sharing

[@user-iw6yn3hb9r]

Thank you for this

[@nalinidovedy5700]

Thank you. Great video

[@patriciagriffin1505]

Very helpful info thank you

[@beverlymiller3215]

Thank you. I will try your techniques. I really appreciate the help.

[@margaretdooley2742]

Douglas your very good

[@jamesstewart2366]

I have found that thinking positive thoughts and doing something worthwhile before bed works for me, for example doing some kind of workout or exercise, painting ( a room or on a canvas). I also use an eye massager before sleep which helps me relax. If I wake during the night I change my negative thoughts to positive ones and go a do a small task like putting the washing machine on or washing dishes as this is a good distraction then I go back to bed. I unfortunately only sleep for around three to four hours a night but it’s enough for me to function the rest of the day.

[@TheEchelon]

Exercise before bed is a bad idea, for me at least. You're increasing your heartbeat and adrenalin...

[@mariavisser1344]

Ideal time to pray for the salvation of lost souls

[@FunkNatives]

I go to bed at around 9 myself and need to be up by 4:30-5 for work. But as of late I been waking up every 2-3 hours and it’s horrible. I’ve looked up other videos like Dr. Berg explaining different reasons. I’ve talked to my Dr and he’s explained ways to help fall asleep and I’ve tried it all but nothings working. I know I been stressing and having anxiety due to personal and health problems but damn. Before May of this year I use sleep like a baby. I’m 31 now and it’s never occurred too me that sleeps so important to many factors of the body. Anyone else?

[@DouglasBloch]

Yes, stress can definitely disrupt your sleep. You might want to look at a video I did that has a title like for the role of sleep and healing from depression. I talk about sleep hygiene, what you might find useful. I did another video on medication's that are used for insomnia.

[@ad03dh]

Ask your doctor for a sleep study to be sure you do not have sleep apnea

[@entertainmentdirecttoyou]

I have had depression and terrible insomnia. Anyone with depression, anxiety and/or insomnia should aim for 30-40 minutes a day of aerobic exercise. 70% of max heart rate, 220 minus your age times .7 equals your target heart rate. Will help alleviate mental health problems and insomnia.

[@pieraspisso4265]

In youtube search : Mudra for insomnia, stress and anxiety . They work very well .

[@samanthathompson9812]

This happens to me every night. I try to remember that apparently everyone wakes up multiple times a night due to the way sleep cycles work, but most people don't remember it. The last time I went to sleep and woke up in the morning I was a little kkd.

[@josietupas2667]

Very informative and thanks ..it helps a lot.

[@Willowgrey31]

Good video- thank you.

[@user-qe2yp4ye6m]

Thank you for sharing. Will try some of the techniques

[@johnvaldes8725]

Thank you. I found you just when I needed your instructional video. I will certainly try your suggestions.

[@mervynclaxton4367]

Thank you for your concern and heartfelt advice

[@DouglasBloch]

You are welcome

[@arabellathornton9386]

Great video thanks for helping me sleep 💤

[@vidviewer100]

lots of good ideas here, some of which I already utilize successfully thanks Mr Bloch

[@danjopaluska6082]

count back from 100, visualize sheep going to pasture. progressive muscle relaxation, toes to head and repeat. box breathing/4s. music player. relaxation mantra(all shall be well and all shall be well and all manner of things shall be well). if 20 minutes of failure, then just get up and do something physical. sleep hygeine/habits(room cool and dark, regular schedule/etc).

[@dawnadevine1618]

Thank you!

[@kathleenwagg3030]

Thank you much appreciated ❤

[@johnmccann8319]

Great to see you again Douglas.Thanks for the video and info.May you continue to help and give great advice and peace,to so many people for a long time to come.👌💚

[@DouglasBloch]

Thank you for your kind words John

[@bevsalo9783]

Thankyou, for all the options, of getting back to sleep! 😊

[@donnahedrick7578]

Thank You❤

[@chrislabonne1068]

Douglas, thank you so much for your practical down to earth advice on techniques to get back to sleep. Very, very helpful.

[@khole15]

I wake up in the middle of the night and cant sleep. It has been like this for over 20 years, now THIS is a living nightmare. Not depressed

[@tedcharnstrom5079]

Thx for the ideas, most I’ve never heard of before, Hod bless you for sharing

[@DouglasBloch]

You're welcome

[@NunayoBisnez]

Meditation is what a lot of this sounds like. Good tips to try.

[@patriciaredick9849]

Thank you.

[@tedcharnstrom5079]

God bless you

[@ljclauson]

Thanks so much for this, I had a 4am night just last night! I finally got up, made a cup of decaf., washed the dishes, and finally got back to sleep for a couple more hours...time for bed now.....I really like your tips and the way you do this video...my 70's are proving to be sleeping challenged in cycles....must be normal eh.

[@donaldcassidy1592]

Occasionally I take 5 mg of zolpedim, works like a charm. Hot bedtime tea helps too. Good advice on a typical OLD people situation, pray and thank God we are here!

[@landoan4719]

Thanks Dr❤

[@KrunkCobain]

Love your humour interlaced throughout the good advice.feels like a natural conversation. Thanks for the advice 👍

[@DouglasBloch]

You’re welcome.

[@Krystal620]

Thank you Doug! These suggestions are helpful❣️💜😍🌎🙏

[@DouglasBloch]

Nice to get your comment. What city do you live in again?

[@Krystal620]

Douglas Bloch You are welcome Doug. Las Vegas here 😃

[@JohnGobbi-jw6tw]

Great help , just had a bad night and poor sleep. John in Wales UK

[@grantknott]

7 years ago I didn’t sleep for 9 days straight. The tenth day I got 3.5 hours, the next about 4.5. After that, 5-7 hours regularly. I’ve had bouts where I don’t sleep for 2-3 days ( these days). These seem to start when I give my routine a budge or my behaviour changes such as having a bender (Partying too dam hard once in a couple of months) or I miss out on one nights sleep because of worry or something and then I expound it by worrying about not getting sleep again. The absolute worst thing I’ve found is beating yourself and worrying about not being able to sleep or will I be able to sleep tonight. I envy ones that can just fall asleep at Will. One thing I used to be able to do as a child. The best thing to do in my opinion if you’re struggling to sleep is to just accept it and do the best you can and say “well, I didn’t sleep last night and I may or may not sleep tonight but it’s ok. Btw, I’ve tried all those methods before and didn’t work. Sometimes for me at least, it’s a sleep gene thing in that I know when I’m going to sleep and know when I’m not. In fact, I’m just about convinced that it’s a sleep gene factor. You either have it or don’t at the time

[@DouglasBloch]

Thanks for sharing your experience.

[@grantknott]

Douglas Bloch You’re welcome Douglas. I liked your dentist joke

[@azulcielo382]

That is exactly what happens to me. I usually fall asleep and stay sleep.. but sometimes I have too much anxity and i spend the whole night without sleep. Even if i take valerian root or melatonine... i also take mirtazapine... and nope... 0 sleep. Then I start panicking about non sleep.. and it last days and days... and now that I'm pregnant I dont know what to do. In my first pregnancy i spend 6 days with no sleep 0

[@JackieSkellington]

This just popped up today, I have done all but counting backwards. Will try, thank you

[@lillieknight]

Listening to your video helped me relax too. Thanks a bunch. Your friend is right. That afternoon senio or insomnia slump is almost overwhelming.

[@lillieknight]

Senior

[@fayyaznoor1962]

Good and easy methods

[@peggyokelly2118]

Thank you Youngman your timing is great! I can't SLEEP. I am so distracted, but I will try your Techniques and Prayerfully get the rest I need so desperately.

[@jimscharfenberger2]

Good morning, Douglas. You have clearly described my frequent experience of waking at 4 a.m. and finding difficulty falling back asleep. One of my coping techniques involves planning tasty meals for the next day. Thanks for your practical suggestions which I will start to implement!

[@leilasamira2125]

i‘m very glad you were in my timeline :)

[@DouglasBloch]

I'm glad too.

[@joharrison3469]

I've memorised the periodic table and I bring each symbol to mind in sequence - usually this works for me. I vary the starting point in the table. I often can remember the point I got to when I wakeup.

[@grecoconan5858]

Gracias por su ayuda. Este es el mejor canal sobre depresión y ansiedad.

[@DouglasBloch]

De nada

[@barefootspirit7917]

Focus the mind, with my cell phone and listen to interviews. Works for me. Thank you for your video's.. ❤

[@anna-majandersson6716]

Asmr works really well for Me!😊👍

[@carlbussmann7559]

iPhone -> White Noise: Settings > Accessibility > Audio/Visual > Background Sounds.

[@emmamarson2105]

Thank you Mr Bloch. The methods you teach are good and true - I’ve just forgotten them . Compliments on your pleasant voice - very easy to hear - you could read books for the blind . Forgive disjointed non sequiturs - I am a lot older than you. Goodnight. 9/23

[@marjoriedick7434]

Very helpful- thank you.

[@DouglasBloch]

Glad it was helpful!

[@espyrodriguez6512]

THANK YOU FOR SHARING THE VIDEO ON SLEEPY. NOW WE CAN WEAKUP .WITH A. FRESH DAY.

[@moonnightsky300]

You mean wakeup

[@edwardsteiner8086]

All excellent techniques! I have tried them in the past AND they work! Keep it up Douglas, great video.

[@DouglasBloch]

Thanks, will do!

[@christinacutlass1694]

Thank you ! I searched online for a counselor who would do video chats but they’re so expensive! You and God are all I need to guide me beside still waters... no one is interested in WHY I am broken & suffering, which is a BIG part of why I am still broken & suffering! I needed your practical advice on so many areas... I am encouraged!

[@DouglasBloch]

I’m glad the information was helpful. There are people who do counseling and therapy online if you think that might help. Two websites that I know of are called better help and talk space

[@johnr9047]

Thanks

[@Bigjamez2011]

I am so glad I found you Douglas !!! These videos help me so much and help me cope with anxiety and panic attacks. Keeping them at bay . How can I gain more energy thru the day ? I feel so lethargic during the day like everything in my body is out of balance .

[@DouglasBloch]

Talk to your therapist and your doctor. There are many things that can cause fatigue, Both medical and psychiatric. Once you find out what’s going on, you’re more likely to help it get better. I find that when I exercise, if I am tired before, I end up coming out with more energy

[@ilidiocontente5278]

Thanks...

[@joeyrusk4280]

Thank you for the tip it really helps

[@DouglasBloch]

You're welcome

[@mikebordner3820]

Another great video Doug, I recently find that temperature in the room really affects me, and I move to a cooler room which doesn’t always work but helps a lot of the time.

[@DouglasBloch]

Sounds great!

[@luguy8347]

Your right about listen to audiobooks, and all shall be well, I like that. Thanks a million.

[@DouglasBloch]

You’re welcome. Did you get my email with the Audiobook file

[@luguy8347]

Douglas Bloch Absolutely, excellent reader, gentle, tame but works the sentences with a great rhythm. Makes every word count. Supper lucky finding him, engaging voice actor. The audiobook is going to be a huge hit. Perfect combination. Words and voice, ideal.

[@mbkzilla2240]

Douglas Bloch when is your audio book coming out

[@dleblanc6883]

I have tried most of these, sometimes it works, sometimes it doesn't. I have never tried all shall be well. I will try, especially that in the morning the problem is not as important as I imagined at night. Thank you for the video.

[@monicadahl7715]

Thank you for suggestions. I take Calm magnesium,do crocheting,read a book,bible,take a Epsom salt bath,listen to white noise.,using eye covers and golden milk,honey.Pray for others!

[@JuliusSmith]

My most effective technique seems to be deep breathing (breathe in over a few seconds, hold for a few, let it out slowly, and repeat when ready). There's something about the vagus nerve, relaxation, and heart rate reduction going on. Maybe this was the evolutionary purpose of the yawn? - to relax and move closer to sleep? My next most important thing is emptying my mind. Normally I just try to go blank, but sometimes I'll focus on a mantra. Some Buddhists combine a mantra with deep breathing (something like "breathe in the Universe" and "breathe out the toxins of the body" or whatever you want to get rid of).

[@JackieSkellington]

so correct! Heartrate must be 60 or below for sleep

[@jamesivie5717]

Great!

[@sithupapali4704]

Thank u sir

[@HisaLight2mypath]

If I wake up in the middle of the night like 4 a.m. or 3 a.m. when I can't get back to sleep instead of trying to force myself back to sleep I get up and exercise or tidy up my apartment or do some things that I need to get out of the way and then I will sleep again later

[@dawnnichole3474]

Thank you so much for these recommendations. ❤️ I've tried these and they do work most of the time. Thank God. I was really stressing out about it.

[@DouglasBloch]

I'm so glad!

[@robertlebacs3196]

Thank you very much, very helpfull

[@DouglasBloch]

You're welcome.