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Dr. Sarah Chen· 2026-06-05A consistent wind-down helps most. Avoid screens after waking; try 4-7-8 breathing and keep the room cool & dark. If it persists past 3 weeks, let us talk.
How do you fall back asleep at 3am?
I keep waking around 3am and can't settle. What actually worked for you — breathing, no screens, something else?
2 Answers
SuggestedWhat changed it for me: no clock-watching. I journal one line instead of fighting it, and sleep usually comes back.