Three ways to help stop you waking through the night

brain fog brain health sleep Nov 18, 2022
Waking in the night

Are you part of the 2am club?

This one isn’t as fashionable to be part of. 

It’s the one that involves you waking up in the middle of the night, every night, to go to the toilet.

Have you told yourself it’s because you’re getting older and perhaps your bladder isn’t what it was?

Well, good news - it’s probably not that.

The bad news is that it’s a sign that your body is under stress… and we need to work out what that is to optimise your sleep, and your health.

Everyone is different, of course, but you might just need the odd tweak to your lifestyle to make a massive difference and rescind your membership to the 2am club.

Here are my top three tips to help get you through the night…

Watch your screen time

Make sure you don’t have any screen time within the last hour, ideally two hours, before bed. We don’t want bright light exposure; screens emit blue light and when our brain sees this it thinks it’s the sunlight and therefore daytime.

‘But what about my chill time with Netflix?’ I hear you ask. Grab yourself a pair of blue-light blocking glasses - they make a massive difference and they’re something I wear myself. I then read in bed and normally can’t get through a couple of pages before I’m out for the night.

Avoid heavy meals before bed

Make sure you’re not having your main mean within two hours before bed and certainly no caffeine within the last six hours of the day.

Caffeine is a stimulant and keeps our brains going - you don’t want to be trying to get to sleep with that still in your system.

Whilst if we’re trying to digest a meal when we go to bed then the body’s focus is going to be on digesting your food rather than detoxifying and starting the sleep process.

Get enough protein

This may seem counterintuitive to the last tip but consider having a small protein snack just before bed and concentrate on getting enough protein through the day.

It only has to be some good quality ham or a spoonful of a good nut butter. Protein helps our body recover and cells rejuvenate. 

Having the right amount of protein will help stabilise blood glucose levels and prevent a spike in cortisol in the night that ultimately wakes us up.

Implement these three things and I’m certain you will notice an improvement.

You may have to delve a bit deeper to get to the root cause of your stress and if you need some extra help then check out my 21-day brain fog blitz.

There’s a lot in there about morning and evening routine that will help you get the sleep you need to optimise your health.

Sign up to the mailing list for the latest news and articles from OJay Health and to get instant access to the free 'Is This Burnout?' Presentation

We hate SPAM. We will never sell your information, for any reason.