Try the 4-7-8 Method: Inhale quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale completely through your mouth for 8 seconds. Repeat 3-4 times.
3. You’re Drinking Too Much Before Bed
The Problem: Even a large glass of water or herbal tea can fill your bladder enough to interrupt sleep.
The Fix: Limit fluids 1-2 hours before bedtime. Hydrate well throughout the earlier part of the day. If frequent nighttime urination persists, consult a doctor to rule out other factors.
4. That « Nightcap » is Sabotaging Your Sleep
The Problem: Alcohol may help you fall asleep initially, but it severely disrupts your sleep cycle later in the night. As your body metabolizes it, you experience fragmented, lighter sleep and more awakenings.
The Fix: Avoid alcohol for at least 3 hours before bed. Opt for a non-caffeinated herbal tea like chamomile or valerian root instead.
5. You Have an Undiagnosed Breathing Issue
The Problem: Waking up with a gasp or feeling short of breath can indicate sleep apnea, a condition where breathing repeatedly stops and starts.
The Fix: If you suspect sleep apnea (loud snoring, daytime fatigue, gasping at night), see a doctor. A sleep study can diagnose it, and treatments like a CPAP machine can be life-changing.
