Are You Waking Up at 4:00 am? Here’s How to Fix the Problem.

September 23, 2018
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You’re already yawning, and it’s likely that reading about specific tips and tricks to help you to fall asleep and to stay asleep will make you yawn some more. I understand. Let’s step back from boring, unhelpful predictability. You know that you’re supposed to head to bed at the same time each night, to have eaten and to stop drinking caffeinated beverages a few hours before lying down, and to keep the bedroom comfortable, but so what? That’s not helping you to fall asleep or to remain asleep! Let’s get down to understanding why you’re not sleeping on command, waking up way too early, and how to improve on that.

Type A personalities tend to run themselves – and everyone else – sleep-deprived ragged. So do Enneagram 5ers. They’re so focused on learning and achieving more, in addition to resolving painful emotions that they rarely confide to anyone, that they lose sleep over their endlessly ruminating thoughts. People who take digital devices such as cellphones and laptops into the bedroom, let alone to bed, impair their ability to sleep due to the sleep-preventing effects of the blue light emanating from their devices. If you fit one of those categories, figure out how chill out, speak with a trusted confidante, and keep digital media outside your sleeping quarters, respectively.

Do what doesn’t come naturally to you, too:

Indulge in calming activities before trying to fall asleep. Bathe in soothing, scented water. Light tea candles in the corners of the tub and listen to soft music as you gently cleanse your skin. Shower if you must, but keep the water warm, not hot. The moisture and soothing ambience calm a body and mind down. Warm water makes a person sleepy, too.

Use the toilet before hitting the sheets. If you’ll still need to pee hours later, that’s one less trip you’ll need to wake up for.

Save the bedroom for sex, sleeping and clothing changes. Don’t eat in there, keep your employment efforts outside the door, and prevent bug bites by placing lavender plants near your windows. The scent repels bugs as it makes humans sleepy, which is a winning combination of features.

You can click on each of the following, potentially helpful insights from’s July 1, 2018 update:

What Are the Types of Sleep Apnea?
How to Get a Good Night’s Sleep
The 3 Classes of Insomnia
Sleep Paralysis: Hypnagogic and Hypnopompic
Jet Lag: How Does the Body Keep Time?
How Many People Have Narcolepsy?
Problem Sleepiness and the Sleep-Wake Cycle
Sleep and Sleep Disorders in Children and Teenagers
Should You Wake a Person Who Is Sleepwalking?
Snoring Causes, Aids, Remedies, Solutions

Keep up your new habits until you find yourself waking up refreshed more often. You just might find out that you sleep through most nights. Let the clock read 4:00 am without your having to notice that.

Yocheved Golani is a popular writer whose byline has appeared worldwide in print and online. A certified Health Information Management professional, she is a member of Get Help Israel. Certified in Spiritual Chaplaincy (End of Life issues) and in counseling skills, her life coaching for ill people puts a healthy perspective into a clients’ success plan for achieving desired goals.