Waking up too early? Can't fall back asleep?
Try these strategies:
1. Extend your supplements: If you take melatonin tablets and find that you're waking in the middle of the night or too early, try an extended release one. There are also patches that are supposed to gradually give you dosing all night as well. Check out the RECOMMENDED page for some great options.
2. Temperature: Just like falling asleep, staying asleep sometimes requires the perfect temp as well. If you're waking up because you're too cold, either wear heavier sleep clothes or socks and see if that helps. If you're waking up too hot, push the A/C down another degree or two and see if that helps
*Note: Many of us wake up sweating after a night of heavy drinking. This isn't uncommon when we travel for work if there are social obligations, so keep that in mind.
3.Noise: Waking up to people talking too loud in the hall or slamming doors at ungodly hours? Yeah, people are A-holes sometimes. You may need to consider ear plugs or even the sleep head-bands that give you white noise all night. See the RECOMMENDED page.
4. Allergies or stomach issues: Reflux or allergies can keep you from staying asleep. Plan accordingly and make sure to take meds BEFORE you go to sleep to help control it all night. And especially if you're sensitive to grogginess from antihistamines, take it right before bed. (Also keep in mind that several drugs for reflux or allergies have a build-up effect, or lead-time. So the greatest effect will come after taking it a few days in a row.}
5. Drink less alcohol: Yeah, I know this can be a pain to monitor when you're hanging with colleagues and social obligations on work trips. But just be cognizant of how much you drink and start decreasing the amount every night. Alcohol may help you fall asleep faster, but it makes you have waaaay worse sleep.
*So try a combo of: less drinks + more water all night when you're out. Or make a rule that for every alcoholic drink you have, follow it with a glass of water.
*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.
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