The first thing you should NOT do when you wake up
Before applying any technique, there are three mistakes that should be avoided:
Don’t look at the clock
When you see the time, your mind begins to calculate how many hours you have left to sleep. That calculation generates anxiety and activates stress.
Don’t look at your phone
The light from the screen tells your brain that it’s daytime, and the content stimulates the mind even more.
Avoid getting out of bed, unless it is really necessary
Staying in a restful environment helps the body to associate the bed with sleep again.
Step 1: Calm Your Nervous System with 4-7-8 Breathing
When you wake up in the middle of the night, your sympathetic nervous system (the “fight or flight” nervous system) is usually active. The goal is to activate the parasympathetic system, which is responsible for rest and recovery.
The fastest way to achieve this is through controlled breathing, which stimulates the vagus nerve and sends calming signals throughout the body.
How to do it:
Inhale through your nose for 4 seconds.
Hold the air for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat the cycle 7 to 10 times.
After a few repetitions, you will notice that the heart rate drops and a feeling of heaviness or heat appears. That’s the sign that your body is going into rest mode.
Step 2: Release Built-Up Muscle Tension
Even if you think you’re relaxed, many times your body maintains hidden tension in your jaw, shoulders, or abdomen. That tension tells the brain to remain on alert.
To reverse this, use progressive muscle relaxation:
Start with your feet: squeeze your fingers and muscles together for 5 seconds.
Let go and pay attention to the feeling of relaxation for about 10 seconds.
Continue with calves, thighs, abdomen, hands, arms, shoulders, and face.
Take slow, deep breaths throughout the process.
Within 3 to 5 minutes, the body usually enters a state of deep calm, with a feeling of heaviness or gentle tingling.
Step 3: Silence the mind with “cognitive shuffling”
A logical, structured mind is an awakened mind. Before sleeping, thoughts become more visual and chaotic, entering a pre-sleep state.
To induce it, use this simple technique:
