Cognitive methods, changing the environment, and a stable morning – three pillars that, according to specialists, most often restore sleep. Waking up at three in the morning and realizing that sleep won’t return is a familiar scenario for many. Specialists confirm that early nighttime awakenings most often lead to prolonged insomnia. Sleep medicine consultant Ellie Heir shared the methods that help her quickly turn off her brain and return to rest – and these techniques can be useful for everyone.
The first thing the expert addresses is cognitive distraction techniques. Their goal is simple: to shift attention to a neutral task and prevent thoughts from spiraling into anxiety. There are many options: from mentally reciting words starting with the same letter to vividly recalling everyday scenes. Heir prefers counting down from one thousand by sevens – a method that forces the brain to work monotonously and helps it to calm down more quickly.
If distraction doesn’t work, the sleep specialist recommends not staying in bed for too long. According to her, trying to fall asleep at all costs only strengthens the connection between the bed and the feeling of frustration. It is much more effective to get up, engage in a calming activity – such as reading or playing soft music – and try to lie down again after 20–30 minutes.
Experts emphasize that one unsuccessful night should not turn into a disruption of the routine. Even after insomnia, it is important to get up at the usual time and get morning light – bright daylight helps the body minimize the effects of nighttime fatigue and restore its normal rhythm.
