Life stress waking you up at 3 a.m.? A sleep doctor shares 3 steps to beat 'adjustment insomnia'
Waking up at 3 a.m. with racing thoughts? You might have 'adjustment insomnia.' Neurologist Dr. Pedram Navab explains how life stress can wreck your sleep — and the $0 routine to get it back on track.
As the days grow shorter and school beckons, many find themselves battling insomnia caused by life's stressors. Dr. Pedram Navab, a sleep specialist and author of The Alchemy of Sleep, offers three simple steps to combat "adjustment insomnia."
First, establish a consistent wake-up time. Dr. Navab stresses the importance of waking up at the same time each day, aligning with the natural circadian rhythm. This consistency helps reset the body's sleep-wake cycle, promoting better sleep quality. Oversleeping is also discouraged, as it can disrupt the rhythm further.
Second, jot down three key events from your day before retiring to bed. Dr. Navab suggests reflecting on both positive and negative aspects, allowing the brain to process the day's events. This practice, likened to resetting the mind, can alleviate racing thoughts that often plague sleep-deprived individuals.
Lastly, expose yourself to morning sunlight, even on overcast days. Sunlight signals the body clock to wake up, clearing sleep inertia and setting a positive tone for the day ahead. This simple yet effective step can significantly improve overall sleep quality.
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