Awake at 3 AM? A Nurse's Survival Guide to Falling Back Asleep FAST

Learning how to fall back asleep after waking up at 3 a.m. or in the middle of the night starts with breaking one habit most people don't even realize they're doing.

Book a 1-on-1 Session with Nurse Sarah
https://calendly.com/nursesarahjeffries/sleep-education

Registered nurse and sleep specialist Sarah Jeffries shows you exactly what to do the moment you wake up at 3 a.m., so you can get back to sleep instead of lying there watching the clock.

Instead of just trying to force sleep, which only makes it harder, she walks through a quick sequence of physical and mental resets for the next time you can't get back to sleep.

One of the biggest habits to break is looking at the clock, because the second you see the time, your brain starts calculating how many hours of sleep are left, and that spike in cortisol is often what keeps you wired instead of drifting off.

She also breaks down the 4-7-8 breathing method, breathing in for four, holding for seven, and out for eight. That long exhale activates your vagus nerve, which helps calm your nervous system and slow your heart rate enough to actually let you rest.

Sarah shares a couple of simple body tricks for cooling down and quieting a racing mind.
There's also a clear rule for exactly when it's time to get out of bed instead of lying there frustrated.

Watch Next:
Sleep Soundly with White Noise
https://youtu.be/sOdnO_sNVgM
4 7 8 Breathing Exercise | Effective Sleep Technique
https://youtu.be/VSgRAJX9gUc
6 Tips to Sleep Better at Night
https://youtu.be/oEyaUN6NKV0

Chapters:
00:00 What to Do When You Wake Up at 3 AM and Can’t Sleep
01:01 The One Thing You Should Never Do when you Wake up in the Middle of the Night
01:21 How Light Affects Your Chances of Falling Back Asleep
02:02 Two Body Tricks to Help You Drift Off
02:47 The Breathing Technique That Calms Your Nervous System
03:20 The Emergency Exit for When Nothing Else Works
04:04 What to Eat and When to Try Again
04:34 Why Waking Up Isn't a Failure

==MEDICAL DISCLAIMER ❗==
​Although I am a nurse by profession, I am not YOUR nurse. All content and information on this YouTube channel and from me is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of this website.

If you have a medical emergency you should call 911.

#sleep #sleepfast #insomia #SleepHacks #SarahJeffries #SleepTips