So… you’ve fallen asleep but you wake-up three hours later. Sound familiar?
Before going any farther… This article assumes that you’ve read “How To Go To Sleep (part 1)” and maybe even tried entrainment as part of your nightly ritual. If not, spend three and a half minutes read my first posting and catch-up with the class.
Part 2 of this story might be subtitled: “Now that you’ve fallen asleep; how do you STAY asleep?” In some cases, insomnia or partial insomnia is caused by a medical condition such as sleep apnea, restless legs syndrome or chronic pain or by a mental health disorder such as depression. Treatment for one of these underlying conditions may be necessary for insomnia to get better. Also, treating insomnia may help depression symptoms improve faster.
Possible causes/solutions to why you wake-up at night:
If you wake-up in the middle of the night and cannot get back to sleep after 20 minutes, turn on the lights and do my entrainment steps 2–6 again. Relax. Breathe. Listen to some quality music… Like “Dream Cycle”
PLEASE: if you find yourself up at 2:30am — don’t run to your computer. Give your body time to adjust and relax again and go back to sleep. Many people wake-up and their mind “races” because they think there’s something “wrong” with waking-up. Nope. You just haven’t conditioned yourself and set yourself up to succeed. It can take months to get things set right.
With practice, structure and a little discipline (read: sometimes you’re going to have to say “no”), you can set yourself up for years or even a lifetime of restful sleep. The benefits of consistent sleep are longer lifespan, weight loss, more overall wellness, being alert during waking hours and you are free of chemicals and drugs that many people rely on to sleep. Getting and staying asleep doesn’t have to be a battlefield. Sleep on it and decide how you want your life to go…
Michael Whalen is an Emmy® award-winning composer, music supervisor, professor, author and thought leader on digital rights and music copyrights. He is also a dad, a CrossFit newbie and is doing a “Sleep and Wellness” concert on April 15th, 2017 in New York City. Tickets here.
Originally published at medium.com