Waking up in the middle of the night is frustrating. It can ruin the day after, and sometimes, it’s even impossible to go back to sleep. If you are also one of those who wake up at night, this could be for you. A doctor now reveals that using a simple rule can prevent you from waking up in the middle of the night ever again.
Being well-rested when waking up in the morning is always a good start to the day. Feeling energized and ready for the day is a blessing, but it’s not something to take for granted. For many, having trouble sleeping or waking up during the night is a big issue, and it can be tricky to find ways to avoid it.
However, clinical psychologist and sleep specialist Dr Michael Breus might be able to help you. On his TikTok page, the expert, who also calls himself “The Sleep Doctor, revealed a tip that can be very helpful.
Doctor reveals ‘3-2-1 sleep rule’ that can stop you from waking up in the middle of the night
He refers to the 3-2-1 rule, saying people should follow it every evening to break the annoying habit of waking up in the middle of the night.
“Don’t get me wrong, I want you to drink water. However, I think people underestimate how little water they should be drinking before bed and how long before bed we should probably cut off hydration. I’ve developed a rule that I call the 3-2-1 rule,” Breus explained.
“Three hours before bed, stop alcohol. Two hours before bed, stop food. One hour before bed, stop water. Assuming that your doctor says it’s okay. That’s kind of the big fix here. Everyone is different, but capping most fluids one to two hours before bed is the best way to stop those frequent bathroom trips.”
Sometimes it can be hard to avoid trips to the bathroom, even at night. Getting a good night’s sleep is crucial, but if you wake up, it can be hard to fall back asleep.
A trick to go back to sleep
Speaking to Huffington Post, sleep expert Dr Lindsay Browning at TroubleSleeping.co.uk, shared her best tip”
“If I wake during the night, the first thing I avoid doing is checking the time, since this is only likely to increase anxiety and frustration and lead to mental calculations of how long I have slept for, or how much time is left until morning,” she said.
“Instead, I give myself some time to calmly try to go back to sleep again, in the knowledge that waking up in the night is perfectly normal and not the sign of a ruinenight’s’s slee”.”
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