When you wake at 3 a.m. and can't fall back asleep, try alternate nostril breathing, a guided meditation loop, or turning your alarm away so you stop clock-watching. Keep a journal by the bed to dump racing thoughts, or mentally hand your problems to your unconscious mind.
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It's pretty obvious to most of us about the benefits of good quality sleep. But what if you wake up and have trouble falling back to sleep? The following are a few ideas for helping you fall back asleep and ensure you get that much-needed rest. Use deep breathing and/or alternate nostril breathing. Slow, deep breaths through the nose and out through the mouth can help relax your body and mind. And breathing in through your left nostril has been shown to help people relax even more. Try a guided sleep meditation and put it on loop so you don't wake up after it's done. Turn your alarm clock away from you. If you stare at the clock, you will just worry about how much time you are wasting not sleeping. And if you're using your phone for your alarm, consider getting a standard alarm clock, because it is just too tempting to pick up your phone and to see your messages rather than detoxing from technology. Ask your unconscious to ponder your problem while you go back to sleep. By delegating the work to your unconscious mind, your active mind can take a break, and you will naturally fall back to sleep. Keep a notebook by your bed and try journaling what's on your mind. Once you have it on paper, your mind can let it go and not worry about something important that could be forgotten. Hopefully one or more of these ideas will work for you, and you enjoy the stress relief that comes from a good night's rest.
