Manage your Early hour waking

Many people experience the frustration of waking in the early hours and then find it difficult to get back to sleep. Around 3.00 a.m. seems the bewitching hour for most. There can be a host of possible reasons for this inconvenience which I shouldn't attempt to cover here, except for one. Managers report that what is most likely to be on their mind within a second of waking is worrying about some aspect of their work, usually a relationship difficulty or the daunting volume of work they have stacking up. The probability is that this has been on their mind, knowingly or not, as they've been getting off to sleep and that it has lodged there. They then hit a shallow period of sleep and their restless state of mind wakes them with the particular anxiety immediately to the fore. Your work/life balance is under assault and there appears no escape!

There are many variations of relaxation techniques, some so involved that you may end up more awake just by trying to remember the sequence! My advice is to keep it very simple. Lie on your back with your ankles uncrossed and your hands resting gently on your tummy. Focus on your breathing just below waist level and your hands should rise and fall. Gauge the speed of your breathing and slow it down slightly whilst making it as silent as you can. Say the word ‘one’ to yourself on each out breath for a while, which will help to steady the rhythm. Relax your jaw and your tongue, keeping your teeth apart.

As it has probably been an anxious thought which woke you, try to supplant it by recalling some happy and relaxing event; maybe a particular day on holiday or a meal out with friends. Let it run through your mind as if you were watching a film of it and recall the sights and sounds as if you were back there. It requires a bit of practice but don’t try too hard. It will work some nights but maybe not others. Turn on your side at some point if that is your preferred sleeping position. Sweet dreams!

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