Sleep 101: Why You Wake at 3 AM and What to Try Tonight

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Sleep 101: Why You Wake at 3 AM and What to Try Tonight

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In this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, we unpack recurring insomnia patterns like 3 a.m. awakenings triggered by rising core body temperature and cortisol spikes, while exploring sleep hygiene strategies and CBT-I basics that actually deliver results. From stimulus control to consistent routines, learn practical tools to break the cycle of frustration and rebuild your bed as a place of rest rather than alertness.

Key takeaways include:
- Get out of bed after 20 minutes if sleep doesn't return to strengthen the sleep association
- Maintain the same wake-up time daily, even on weekends, to train your internal clock
- Use the bed only for sleep or intimacy and jot worries on a notepad instead of replaying them
- Avoid screens, heavy meals, and clock-checking before bed while trying simple breathing exercises like 4-second inhales and 6-second exhales

These small, consistent changes draw from established CBT-I principles and can reduce nighttime wake-ups over time without promising instant fixes. Tune in for actionable steps you can test tonight.

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📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
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