The first mistake many people make is panic. Thoughts like “I’m not going to sleep again” or “Tomorrow will be awful” trigger stress hormones, especially cortisol, which make it even harder to fall back asleep.
Waking briefly between sleep cycles is normal. Around 3 a.m., the body transitions into lighter sleep. If your nervous system is sensitive, stressed, or emotionally overloaded, you may become more aware during this phase.
The key is to stay calm and neutral. Treat the wake-up as information, not a threat.
2. Resist the Urge to Check the Clock Repeatedly
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