Avoid screens—blue light suppresses melatonin and reinforces wakefulness
Practice calm breathing (e.g., 4-7-8 technique: inhale 4 sec, hold 7 sec, exhale 8 sec) to signal safety to the nervous system
Keep a glass of water nearby—mild dehydration can contribute to awakening
If thoughts arise, journal briefly without judgment, then return to rest
When to seek support:
Consult a healthcare provider if early waking:
→ Occurs nightly for two+ weeks
→ Leaves you consistently fatigued
→ Is accompanied by snoring, gasping, or mood changes
→ Interferes with daily functioning
The Integration
