6. Adjust Expectations for the Next Day — Gently
Even if you don’t fall back asleep right away, you can still function well. Research shows that fear of poor sleep often causes more fatigue than the sleep loss itself.
The next day:
Eat nourishing meals
Get light movement or a short walk
Avoid excessive caffeine
Be kind with your pace
Many people discover they perform better than expected.
7. Look at the Pattern, Not Just the Night
If waking at 3 a.m. happens often, it may be a sign of emotional stress, unresolved worry, grief, or an overloaded nervous system. Addressing daytime stress and improving evening routines usually reduces nighttime awakenings naturally.
Remember: your body is communicating, not failing.
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