Dealing with Early Waking and Trouble Falling Back Asleep

General
1

I’m having trouble falling back asleep when I wake up between 2-4 AM. When this happens, it often takes me until 5-6 AM to fall asleep again, and I wake up not feeling rested. This also impacts my ability to nap during the day, which I only manage to do a couple of times a month.

I avoid caffeine, go to bed between 9:30-10:30 PM, and my last meal is around 4-5 PM. I often check the time when I wake up, which might be part of the issue, and I incorporate high-intensity training (HIT) into my week.

Any advice on how to stay asleep or fall back asleep more easily?

2

Avoid looking at your phone or checking the time when you wake up—it can really disrupt falling back to sleep. Also, consider whether your workouts are impacting your sleep quality or timing.

3

Blayne said:
Avoid looking at your phone or checking the time when you wake up—it can really disrupt falling back to sleep. Also, consider whether your workouts are impacting your sleep quality or timing.

Thanks, I think I’ll try to stop checking the time when I wake up and see if that helps.

4

HIT workouts can contribute to disrupted sleep if recovery isn’t managed well. Make sure you’re not overtraining and consider adding a recovery week occasionally.

5

Kim said:
HIT workouts can contribute to disrupted sleep if recovery isn’t managed well. Make sure you’re not overtraining and consider adding a recovery week occasionally.

Good point, I don’t take full recovery weeks but only train four days a week. I might need to reconsider this if sleep issues persist.

6

I struggle with the same problem and still haven’t found a consistent solution.

7

Zen said:
I struggle with the same problem and still haven’t found a consistent solution.

Try Remeron (1/2 of a 7.5 mg pill), apigenin, and L-Theanine. It’s worked wonders for me for uninterrupted sleep.

8

There are melatonin supplements specifically made for taking at 3 AM to help you go back to sleep.