Do you constantly find yourself awake at 3 a.m. and can't fall back asleep? Is it driving you absolutely bonkers, and you would do anything to figure out how to restore your nighttime sleep routine? I've got you, my fellow sufferer. In this episode, I'm sharing what's happening when you wake up at night—and 10 natural techniques to help you fall back asleep so you're not face down in your morning cup of coffee.
Key Takeaways:
• Middle-of-the-night wake-ups in midlife are often caused by cortisol spikes and hormone changes (perimenopause/menopause) that throw you into fight-or-flight mode when you need to be in the rest-and-digest mode.
• You have two vagus nerves that act as your body's natural relaxation system—and there are simple techniques you can use right in bed to activate them, calm anxiety, and fall back asleep without medication.
10 Techniques to Fall Back Asleep: The 4-7-8 Breath | Humming/Singing | Cold Water Face Splash (Dive Reflex) | Gargling | Neck & Shoulder Massage | Butterfly Hug for Anxiety | Progressive Muscle Relaxation | Gentle Yoga Poses in Bed | Acupressure for Sleep | Hand on Heart Technique
Connect with AM:
Instagram: aging.fiercely
Email: am@amcostanzo.com
If you found this episode useful and you're ready to dive under the sheets, before you do so, please rate and review this podcast on Apple Podcasts! ❤️ Your reviews help other women dealing with middle-of-the-night insomnia find these solutions. It takes just 60 seconds, and it would mean the world to me 💕.