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Why Waking Up at Night Becomes a Sleep Problem (and What Actually Helps)

Core Message

We already have everything we need to sleep well.
When we work with the nervous system — not against it — sleep returns naturally.

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An unoptimised sleep environment (poor bedding, neck discomfort, overheating, restrictive sleepwear, noise) quietly sabotages sleep and turns rest into stress.

The most common issue Sabine sees: people fall asleep fine, but wake during the night and toss and turn, which creates anxiety around sleep and worsens the cycle.

This repeated wake–struggle–rumination pattern becomes a conditioned stress response, not a true sleep disorder.

The key is learning how to respond to night awakenings, not fearing them.

What to Do If You Wake and Can’t Fall Back Asleep

Don’t lie there struggling. If awake ~20–25 minutes, get up gently.

Keep lights dim, stay calm, and do something non-stimulating (slow walking, journaling, meditation, gentle breathing).

After ~10 minutes, return to bed — going horizontal triggers a new sleep cycle.

If the mind is racing, write worries down:
What am I worried about? Can I deal with this tomorrow?
This signals safety to the brain and stops rumination.

Avoid drinking lots of fluids late at night to prevent unnecessary awakenings.

Powerful Breath Technique for Night Waking

If staying in bed, block the right nostril and breathe through the left.

Make the exhale longer than the inhale.

This activates the parasympathetic nervous system, calms the brain, and can bring sleep back quickly.

On Melatonin & Sleeping Pills

Melatonin can help with sleep onset short-term, but regular use may reduce the body’s own production.

Sleeping pills are for short-term emergencies only.
They reduce sleep quality, impair deep sleep, carry addiction risk, and often leave people unrefreshed.

Core Message

We already have everything we need to sleep well.
When we work with the nervous system — not against it — sleep returns naturally.

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