A. Wells MD Dr. Wells is a seasoned sleep medicine physician and a professional mindset coach. With SuperSleepMD.com she is on a mission to promote good sleep as good medicine. © 2024 Super Sleep MD
All rights reserved. All information presented on this guide is for informational purposes only and is not
intended to serve as medical advice. The content here is not intended to replace a relationship between you and your medical provider.
Mindset shift: Nighttime awakenings are an opportunity. This is the perfect time to practice relaxing. Learn to lie in bed with neutral or positive emotions To feel SATISFIED: look for ways to want what you already have. To feel GRATITUDE: think of a time when you received heartfelt appreciation. To feel PEACEFUL: identify a safe, calm space and picture all the details. If you have a busy brain, it will help to write. Do a brain dump onto paper!
Soothe your body Tense and stretch your arms, legs, neck, and torso. Do some pillow-propping to get comfortable in a supported position. Take 5 deep breaths and make your exhale twice as long as your inhale. Use a weighted blanket.
Engage your senses Use headphones to practice relaxing with guided imagery, calming music, or a nonsleep deep rest (NSDR) meditation. Put an ice pack over your eyes and forehead, or use a heating pad on your feet. Use calming scents such as lavender, vanilla, rose, clary sage, or chamomile.
The
well-rested version of you is the best version of you.
Optimize your sleep to FORTIFY your most important asset:
your brain.
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What NOT to do during a nighttime awakening Look at any handheld electronic screen (especially between 11 pm and 4 am). The blue light will signal *WAKE* to your brain and make it harder to return to sleep.
Do calculations about the clock time.
Lie in bed feeling negative or high-amplitude emotions such as frustration or worry. If your head is spinning, get out of bed to change the scene and reset.
Tell yourself (and others) the story of how poorly you slept the night before. This will make you feel worse, not better! Instead, keep your usual bedtime and look forward to your next night of sleep.
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© 2024 Super Sleep MD All rights reserved. All information presented on this guide is for informational purposes only and is not intended to serve as medical advice. The content here is not intended to replace a relationship between you and your medical provider.