First Things You Shouldn't Do After Waking Up
Before trying any technique, avoid these common mistakes:
Don't Check the Clock
As soon as you look at the clock, you immediately start thinking about how many hours you have left, which increases anxiety and stress.
Don't Look at Your Phone
The light from the screen signals to your brain that it's daytime, and the content displayed further stimulates your thoughts.
Avoid getting out of bed unless absolutely necessary
Being in a quiet environment helps your brain continue to associate bed with sleep.
Step 1: Calm Your Nervous System with the 4-7-8 Breathing Technique
Nighttime awakenings often mean that your sympathetic nervous system—the "fight or flight" response—is active. The goal is to activate the parasympathetic nervous system, which controls rest and recovery.
One of the quickest ways to achieve this is through controlled breathing, which stimulates the vagus nerve and sends calming signals throughout the body.
