Do you fall asleep easily at night but then wake up at 3:00 am and can't get back to sleep?

This problem is common and can be extremely frustrating.

Let's try to understand the root causes and how to fix it.

There are also four key strategies for restoring continuous sleep.

The Problem: Nighttime Hyperactivity

The most common problem with these annoying night awakenings , accompanied by difficulty falling back to sleep , is hyperactivity .

The brain , unfortunately, thinks it's doing you a favor by keeping you alert to counter perceived threats, even if there's no real danger .

These threats can be divided into two categories:

• external stressors;
• internal stressors.

External Stressors

External stressors include all those factors, outside our body, that agitate the nervous system , such as:

• Anxiety caused by a person;
• Medical or university exams coming up;
• Unresolved work issues;
• Illnesses or bereavements.

Internal Stressors

Internal stressors , on the other hand, are alterations of the internal balance of the body , such as:

• Imbalances in the intestinal microbiota;
• Altered inflammatory response;
• Abnormal functioning of neurotransmitters ( dopamine, serotonin );
• Excess body fat.

The Stress Axis: Hypothalamus-Pituitary-Adrenal

Both external and internal stressors act on the hypothalamic-pituitary-adrenal axis, also known as the stress axis .

This system, which normally helps us react promptly to dangerous situations, can remain chronically active , causing constant hyperactivity.

I want to give you a very clear example taken from a small event that my trusted bartender told me about one day.

As a child, he was having breakfast and accidentally hit the cup, which was fortunately empty by now, and just before it crashed to the ground, he caught it in mid-air.

His mother, who had seen the whole scene, looks at him and says, in dialect: "That's the nervous one."

This clever lady was not entirely wrong, in fact, at that moment, to save the cup from being shattered, the nervous system had to come into play, increasing reflexes and speed .

He got hyperactive.

I often use the word hyperactivation to quickly define in a single word the entire cascade of events that happen in our body when we have to react promptly and immediately to a situation.

But what does this story have to do with difficulty sleeping?

It all comes down to it.

Because for most people who have trouble sleeping, the problem is that the system that allows us to grab a cup on the fly, as if we were Spider-Man , doesn't turn off .

You remain Spider-Man even at night, when in reality you should be the gentle and calm Peter Parker to be able to sleep.

Four Strategies to Restore Sleep

1. Managing External Stressors

• Identify Stressors: Make a list of the stressors in your life.
• Eliminate Stressors: Check off items on the list as you solve them. This helps you clearly visualize the problems and motivates you to eliminate them.

2. Managing Internal Stressors

• Strategic Nutrition: Avoid proteins at dinner and prefer carbohydrates and fats , which raise insulin and facilitate the entry of tryptophan into the brain, causing drowsiness.
• Microbiota Rebalancing: Consume foods rich in probiotics and prebiotics to maintain a healthy microbiota , essential for mental well-being.

3. Breathing Coordinated with the Heartbeat

• Breathing Technique: Close your eyes, focus on your heartbeat and coordinate your breathing with it . Inhale for five heartbeats and exhale for five heartbeats , gradually increasing the length of each breathing cycle.

4. Natural Substances

• Natural Supplements: Use natural calming substances to reduce hyperactivity and promote sleep.

A specific combination of natural substances at specific dosages may be able to reduce the hyperactivation of the nervous system over time.

In particular the strategic combination of:

• ashwagandha ;
• lavender ;
• L-theanine ;
• dry saffron extract (with the right quantities of crocin and safranal);
• B6;
• iron;
• zinc.

These natural substances act specifically at the level of the nervous system.

It is important to take them continuously for at least two months to rebalance the stress axis.

Still Awake?

Addressing the problem of nighttime awakenings requires a holistic approach that considers both external and internal stressors .

By implementing these four strategies , you can reduce nervous system hyperactivity and restore restful sleep .

If problems persist, consult a doctor or sleep specialist for further personalized advice.