How do I stop waking up in the early hours?

[LivingDeadGirlUK]

I keep waking up at 4am, its really annoying, sometimes I get another hour or so, sometimes I just toss and turn. Its been weeks if not months. I'm not particularly stressed I don't think.

What do I do? :(

When this happens to me, I just do a long 2 hour relaxation meditation with headphones or yoga nidra, which are the closest things you get to sleep while awake. Lots of the same restorative benefits. They both stop you feeling stressed at being unable to get back to sleep.

@LivingDeadGirlUK it made my stomach a bit funny at first as well. But after a while it has settled down.

As per upthread I found a sort of acceptance of minimal sleep a release in itself, once you cycle through all recommended suggestions it can be the only thing left!

Any suggestions re teeth grinding gratefully received though as this is battle that I haven’t quite given up hope on.

Have mouthguard (that was a massive battle in itself to get used to) do neck massage with lavender oil and have shaped pillow all of which have worked in past.

Extra stress lately has made it worse though and ended up several mornings with v bad neck pains - and lost 3 filling bits 🥲

No way to reduce external stress but hoping maybe someone on here has a suggestion I haven’t tried?

My dentist keeps saying I need a mouth guard but I think back to having to sleep in a retainer and can't bring byself to it!

What shape pillow helps?

It took me months to get used to the mouthguard & still occasionally leave it off if I’ve gone more than 24hr without sleep 😢

But at least it’s an option so worth the intial discomfort.

Pillow is just a V shaped one, putting the inside of the V bit under my neck (as opposed to head) tips my chin upwards and has (until recently) helped reduce grinding/neck tension.

Luckily, unlike most people, I am expecting slightly less stress over the Christmas period this year and have an already scheduled dental app in Jan.

Just these last few weeks have been v bad and was hoping for an extra thing to try to get me through the next few - even if it’s only the placebo effect of trying something new.

@LivingDeadGirlUK i have to have a mouth guard. Had it for years. It really does help. And I just got used to it. I have had a top and bottom one. And out of the two the bottom one was easier to use. I feel weird without it. Make sure u wear it. I wore down a few teeth without it. Now have one less on one side

I've just accepted this is my pattern now. I'm not stressed, older than you, never really slept that well to be honest. I listen to podcasts with ear buds, sometimes get up, I lie and be rested, and I nap8. The day if needed.I tend to find that every 10 days or so I'll have an early night and catch up. Not drinking helps.

Also I wore a fit bit for a while and realised I was sleeping for longer than I thought.

I go to bed at 10 mostly, fall asleep quickly, wake a few times and usually up at 6...

Embrace naps if necessary.

Well I'm awake at 4am now because I was drinking at the staff Christmas party. I'm thirsty and have a headache and DP is snoring like a truck.

Other than tonight sleeps been quite good. Hows everyone else getting on?

Hiya, it's my second 4am this week 😩.

It's been a stressful time and I've also been unwell. Still sucks, though.

Hope you get back to sleep soon @LivingDeadGirlUK.

I think thats why my sleeps been better, stress has been minimal this month. I hope things get better for you soon @MySocksAreDotty

You need a chilli's bottle beside your bed with cold water in it. I never go to bed without one

my partner got home at 3:30 and now I am wide awake!

I have an answer but not a nice one on how to sleep through the early hours- catch the flu! I just had 3 weeks of sleeping up to 11-12 hours a night, if I woke I dropped back off no problem. Now my flu is gone and I only slept 10.30-2am so far tonight. It's so frustrating now I know my body still knows how to sleep, it's just not choosing to!

I woke after 2.5 hours despite taking melatonin

I am doing about six hours. And then awake. Sometimes I can get back to sleep. Sometimes not. The magnesium helps.

Is anyone trying tryptophan capsules at night with their magnesium?

I really find them effective at inducing that 'blimey I could murder a nap right now' feeling.

Ooh what is this that you speak of??

L-Tryptophan 220mg with BioPerine® - 90 Vegan Capsules – Naturally Fermented L-Tryptophan Supplement with Black Pepper Extract for Increased Bioavailability - 3 Months Supply - by Alpha01 https://amzn.eu/d/8EVVOJR

I'm taking these ones at the moment.

You can also find it in eggs, bananas, salmon, turkey and some other things so a late night snack could work instead.

sorry to hear this :( hope your on the mend now?

These Griffonia Seed Extract gummies work well if you do happen to wake up. If I wake up at 2-3 am I use 1/4 of 1 gummy and it knocks me out. If I use 1/2 or 1 then I feel groggy in the morning. I don't need it before going to bed as I sleep off easily, but it could be used for that too.

https://www.amazon.co.uk/gp/product/B0C4T3J55G/ref=ppx_yo_dt_b_search_asin_image?ie=UTF8&psc=1

OP- thanks yes I'm all well now from the flu or whatever it was, I just wish I could still sleep now like I did when I had the flu!

I've started my new job! Had bliss sleep for the 2 weeks between jobs now back to 4am worries!

Congratulations 💐 (on the job not the 4am!)

hopefully once you get settled in the sleep will settle too

I’ve the dentist on Mon 😬<——this is me most of the little sleep I get.

I’ve a mouthguard and also do neck/shoulder massage with lavender oil but if anyone has tips to stop teeth-grinding I’d appreciate it!

Little to no sleep is more familiar ground to me but my jaw is v painful & I am not a happy bunny (well owl)

I've ordered us a new mattress, current one very old and lumpy. Will be interesting to see if sleep improves.