My name is Sridhar Rajendran and I help people who constantly struggle to fall asleep or stay asleep to get a good night’s sleep.
I have struggled with insomnia myself and know how painful it can be. That's why I like to get to the root cause of what's keeping someone awake and fix it quickly so you can go back to enjoying your life again.
Get free access to my training library that will help you overcome insomnia permanently without any medications.
https://www.sridhar.coach/free-trainings
Book a free strategy call and let's chat.
https://calendly.com/sridhar-coach/intro-call
#sleeptips #sleephelp #sleepingtips #sleepexpert #sleephealth #sleepcoach #mentalhealth #mentalhealthmatters
I have struggled with insomnia myself and know how painful it can be. That's why I like to get to the root cause of what's keeping someone awake and fix it quickly so you can go back to enjoying your life again.
Get free access to my training library that will help you overcome insomnia permanently without any medications.
https://www.sridhar.coach/free-trainings
Book a free strategy call and let's chat.
https://calendly.com/sridhar-coach/intro-call
#sleeptips #sleephelp #sleepingtips #sleepexpert #sleephealth #sleepcoach #mentalhealth #mentalhealthmatters
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LearningTranscript
00:00Wondering, why you keep waking up between 2 to 3 a.m. every single day?
00:06Well, then this video is for you.
00:08So the first thing which I want to draw your attention towards is sleep happens in cycles.
00:15There are four stages of sleep and all these four stages put together take roughly about
00:2190 minutes.
00:22It varies a little bit for each person.
00:26So the thing is we all wake up multiple times during the night.
00:31Typically once a cycle is over, we tend to wake up for a few seconds and then we tend
00:36to do so.
00:37Most of the times we are not even aware that we have woken up and then drifted off.
00:43So what typically happens is if you're waking up after 2 hours, it's a very common thing
00:47where you have completed probably 1 to 2 sleep cycles and because of which you have woken
00:53up.
00:54So that's the first reason why you could be waking up.
00:57The second reason is let's look at your room and the environment.
01:02Is it well ventilated and are you waking up because you are hot or because you're cold?
01:10Another thing which you need to keep in mind is when we sleep, our body temperature keeps
01:15dropping dropping and it reaches the lowest point and then again it starts to increase.
01:21So when you wake up, what are you feeling?
01:24Are you feeling cold?
01:26In that case, then maybe you need a slightly thicker blanket or maybe there is too much
01:32of wind or air coming into the room and on the contrary, if you're feeling hot, then
01:38you need to again pay attention to the ventilation and if you're using something like a weighted
01:43blanket, so that itself can cause more sweating and perspiration because of which you could
01:49be waking up.
01:51So do not rush to the conclusion that you are having night sweats or you're anxious.
01:56Let's look at the most obvious reasons like good ventilation or wearing lighter clothes
02:03or avoiding very heavy blankets and things like that before we go jump into the reason
02:08like you could be having night sweats.
02:11So then the third reason for waking up in the middle of the night could be just to empty
02:17your bladder.
02:19So you need to pay attention to your fluid intake.
02:23Make sure you cut off your fluid intake at least one hour before you go to bed so that
02:27your bladder is empty and you don't feel the physical urge to do it.
02:31See, this is a biological thing.
02:33You and I can't do anything about it.
02:35The only thing we can do is to reduce the fluid intake and if you feel thirsty, just
02:41take a sip or so and just wet your tongue.
02:44That's it.
02:45Don't take too much of water.
02:46And that includes, you know, even taking any herbal teas or warm milk or something to induce
02:53sleep.
02:54Everything just, you know, make sure it is at least one hour before you go to bed before
03:00you try to sleep and relieve yourself before you go to bed so that you are not woken up
03:06due to biological reasons for sleeping.
03:09Okay.
03:10So these are all the physical reasons for waking up in the middle of the night or waking
03:15up between 2 to 3 a.m.
03:17So what are some of the psychological reasons for waking up?
03:21So one of the first psychological reason is, you know, maybe you had some kind of a disagreement
03:28at work or at home and that incident is still playing in the background.
03:33You have not given yourself that closure and those emotions are keeping you up at night.
03:39Maybe you're wondering, why is this happening to me?
03:42Oh, I should have had a much clearer or clever, you know, witty reply to this particular question
03:50and things like that.
03:51One thing I want to say to you is even if people make some mistake, they are not going
03:56to realize it and come and give you the closure always.
04:00It's wonderful if they do that.
04:02But if you keep waiting for somebody else to come and give you the closure so your emotional
04:07wounds can heal, then you're going to be waiting for your entire lifetime.
04:14So you need to learn to, you know, give yourself the closure.
04:17Even if somebody, you know, like said something or did something which, you know, affected
04:22you, then you know what?
04:25This thing happened.
04:26I don't like it.
04:28What can I do next?
04:30I'm going to, you know, be assertive.
04:32I'm going to set healthy boundaries or I'm just going to ignore this person and give
04:38yourself that closure.
04:40Not just logically, it is emotional as well.
04:43Sometimes, you know, we understand things logically, but emotionally we haven't, you
04:47know, felt it.
04:48So, you know, when you're trying to do this kind of reframing, just see how your body
04:54feels.
04:55Is your body accepting it?
04:56If your body accepts, you will notice that visceral reaction in your body where you feel
05:01relaxed, calm and things like that.
05:03So this is one psychological reason why you could be like waking up.
05:08So then there could be other reasons, like maybe there is something, some mental health
05:14issues that you have been facing, like anxiety, depression, PTSD, grief, any of these, you
05:21know, issues could be, you know, keeping you up.
05:23So in that case, then, you know, like we need to figure out what is the root cause of it
05:29and then address it properly.
05:32And apart from this, I forgot to mention another key thing, a physical reason is, you know,
05:39taking alcohol in the middle of the night or sorry, taking alcohol just before you go
05:43to bed.
05:44Why?
05:45It can, you know, like sedate you and make you sleepy, but it affects your sleep cycles.
05:53So you will have a very disturbed sleep cycle and you will end up waking up.
05:57So these are some of the reasons why you could be waking up between 2 to 3 a.m.
06:02So each time this happens, you know, for, you know, observe what is happening really
06:08and try to, you know, logically deduce the reason for it and try fixing one at a time
06:14before we go and find the real root cause of it.
06:18And again, I just want to remind you that everybody wakes up multiple times and they
06:23most people, you know, go back to sleep as well.
06:26So it's not the waking up that is the problem, it is being unable to sleep that is the problem.
06:32And for that, we need to figure out why you are unable to sleep and then work on that.