How can I stop myself from waking up at 3am every night?
813730
it's just your natural clock telling you you need to be up (I'm a 3:45 myself)..also horrible to consider, but is it possible that something really bad or scary happened to you when you were very young at that time? If so, you're body knows to be alert for danger at that time.
971045
Realize that sleeping is not something that you have to try to achieve, its something natural that should occur on its own.\nTrying to go to sleep will only keep you more awake, just lay back, don't think too much and let sleep take over you.\n\nHere's some tips to help you ....\n- Ensure you do not eat anything at-least 2 to 3 hours before bed.\n- If you drink too much coffee or high energy caffine drinks during the day, reduce or try to eliminate them completely. Avoid coffee in the evenings, a cup of tea is better.\n- A cup of hot milk (unsweetened) before bed, should help.\n- A good shower before bed works just as fine.\n- Make sure your bed is comfortable, and the temperature in your room is set to a comfortable setting to your body.\n- If there are any external noises distracting you from sleeping, do something about it to ensure its quiet and peaceful.\n- When laying on your bed. Focus on your breathing. If you find your mind drifting to thoughts, slowly bring your attention back to your breathing.\n- Before bedtime, DO NOT engage yourself in an activity that may get you excited, such as reading a book or watching an engaging TV show, this will only make u more alert. However if it relaxes you, then its fine.\n\nHope these tips help.
949862
You need a regular routine, with two aims a) to get you to wake up at the right time b) to get you up and out the house in time to get to work.\n\nTry the following:\nAt night:\n* go to bed at the same time every night. \n* only you know how much sleep you need, but go to bed early enough to get enough sleep\n* you will get better quality sleep if the room is not too hot or cold and has enough humidity, and if you get enough exercise and fresh air during the day.\n* eat at least an hour before bedtime so you don't get indigestion, and don't take any alcohol or caffeine in the hour before bed either\n* after eating, prepare for tomorrow, make sure you have your clothes, papers, etc ready. Check the weather forecast, so you have the right coat, umbrella, gloves, etc ready. Make sure you have your keys/season ticket/work pass'lunch money all ready. This will save you time and stress in the morning.\n* after you have got ready for tomorrow, wind down. Listen to relaxing music, have a hot drink, hot bath, whatever. Put away the screens and read or do a puzzle instead. \n\nIn the morning\n* time how long you need to wash, dress, breakfast \n* then set your alarms for at least15 minutes before you think you need to wake up\n* the art of being a good riser is to get out of bed as soon as you wake up. Don't lie there thinking 'just 5 minutes more....'\n* assuming you don't sleep in the nude, ask your Mum to pull off the duvet, right off the bed. Works every time - and helps air your bed for the next night. \n* wash and dress straight away. Don't hang around eating breakfast in your dressing gown, that's a sure timekiller. You will feel more ready to go if you are dressed.\n* think about what delays you in the morning and fix it. Iron your shirt and make your sandwiches the night before. Get headphones and listen to the news on the way, rather than waiting for the headlines. Check your email when you get to work. Post letters at lunchtime. \n* use lunchtimes to get your personal jobs done eg buying birthday cards, paying bills, pickup dry cleaning; you will get fresh air away from office, which will help you sleep, and it will give you more time in the evening.\n* if you are not a 'morning' person, make it easy for yourself by getting things ready the night before so all you have to do is get  up and go.\n\nGood luck
502387
Don't drink caffeine after 3:00 p.m.\nDon't excercise within 2 hours before going to bed.\nTake a warm bath about 45 min. before going to bed.\nKeep your bedroom at a comfortable temperature- esp. not too hot, around 72-74 degrees is good.\nNo light in room, not even a nightlight or light from alarm clock, esp. don't get up after dozing off and turn a light on, interferes with melatonin production and throws your body clock off.\nTry a sound machine or fan- something with a soothing "white noise" type of sound.\nEat a turkey sandwich or warm milk before going to bed, helps your body produce tryphtotonin and serotonin.\nTry Valerin root and 2mg.melatonin\nDo deep breathing and guided imagery meditation before bedtime.
944185
Try this:\nThe idea is to tone down mind and body activities hours before sleep so you will get to sleep easier...\nSome useful steps:\n1. Drink less coffee, tea or any other drinks that contain caffeine, especially after later part of afternoon.\n2. Try going to bed at the same time every night.\n3. Avoid alcoholic drinks after evening time as alcoholic drinks may cause early morning wakefulness and may wake you up after your sleep.\n4. Ensure your sleeping environment is suitable for sleeping (not too noisy, not too bright, not too cold, bed not uncomfortable)\n5. Avoid heavy meals hours prior to sleep.\n6. Stop all mind-stimulating activities 1 hour before going to bed (activities like reading research papers, reading mystery solving books, doing your school work, solving a complicated Maths question, watching your computer, watching TV, etc)\n7. Half an hour before bed, take a warm bath. Then drink a cup of WARM milk.\n8. As you lie on bed, take a deep breath and as you breath out, slowly, imagine you have abandoned your body. Imagine that your body slowly 'sinks' into your bed and become 'blended' into the bed. As you are imagining, take another deep breath and count 1. * As you breath out, slowly, now imagine your body is like water ripples spreading out, slowly. Take deep breath again and count 2 and repeat the process (from the place i marked with a *). Start counting from 1 again when you reach 9 or any number you prefer...\nHope this help. Email me if you have queries.
191560
Try getting more sleep.
1172894
By waking him in the middle of the night with a bed sheet on your head! You could also try going "woooOOOoooh!" while your doing it!
397839
I wish I knew the answer cause I have the same problem.  Somethings that have worked in the past for me is....\n\n1. Write down your "to do" list for the next day an hour before you plan on going to bed.\n2. Don't drink caffeine after 6pm.\n3. write in a journal your thoughts for the day ( but make sure it is half hour before you go to bed.)\n\nI've tried all and they do help.  I still have problems once in a while.\n\ngood luck and sweet dreams :)
197495
well you can try having a couple alarms going off at different times and a different locations around the room. When I am really worried about getting up on time I set my alarm clock for say 8am and set the alarm on my cell phone for 2 different times like 7:54 and 7:57 its crazy but it works lol most of all when I set the alarms on both my cell phones and have them repeat every 5 minutes.....\n\nor you can try drinking like 8 glasses of water before going to sleep, that for SURE gets you up....
957622
Stop worring and get more sleep.
98401
Do you wake up when the alarm goes off?  Or are you like me and can sleep right through it? My dad used to yell from the bottom of the stairs to wake us all up as kids and believe me he only had to do it ONCE! I think that's why I can sleep through the alarm clock now! I'll blame it on my dad!(:  A solution I've found is telling myself,before I go to sleep,that I am going to oversleep.  It's a reverse phychology thing that works for me. Your brain is aware that you are going to try to oversleep and it won't let you!  Seriously! Try it! If you can't fall asleep it works the same way;instead of lying there counting sheep,tell yourself that you're not tired and you're going to stay awake.  I guarantee it will knock you out like a light! Another thing that works is getting enough sleep.  If you sleep through the alarm,perhaps have someone call you so you have to get up to get the phone.  Moving your alarm clock so you have to get out of bed to shut it off is another way to keep from hitting the snooze button.  Even as an adult now,if I really need to be up and out early;I have my dad call me on the phone!   Good luck to you. I hope some of these things work for you!
508201
set an alarm in the morning! It will suck the first few days but your body will eventually start getting used to getting tired earlier in the day.
57658
Drink lots of water and avoid caffeine.\n\nDim the lights, don't play on the computer or watch TV.  Just turn on the radio to something relaxing and close your eyes.
1104418
I told you. You just have to tough it out. Stay up all day from 6 am to 10pm then lay in your bed and stair at the ceiling all  night untill 6 am then make your self get up an DO NOT NAP untill 10 pm\n\nIn 3 days you will be better. \n\n10 points\n\nPs. NO NAPS during the day. And DO NOTHING DURING THE NIGHT no reading in bed. If you have a tv in your room unplug it do nothing in bed but lay there. \n\nIt sux but it will work
307539
Don't set your alarm clock, sleep in late.
1153123
4 a.m.\n☺\nCan't sleep in the summer until dawn
433658
Set numerous alarms to go off two minutes apart.  You'll never have time to fall back asleep, and you'll get out of bed to stop the noise!