do you wake up in the middle of the night and find it nearly impossible to fall back to sleep you might just need the toilet and then that's it you're Wide Awake well there's a few things you can do the next time this happens you can fall back to sleep easier I'm going to give you a step-by-step method that Olympic athletes use when they wake up in the middle of the night that you can do the next time this happens but first you need to understand that waking up between the hours of 2: and 4:
could have something to do with your body temperature and the natural release of melatone morning what happens in the evening before you fall asleep your C body temperature starts to rise then when you start to feel sleepy and drift off your body temperature starts to drop this is when your body releases melatonin but your body temperature can't continue to drop because you'd freeze to death so what happens the body temperature during the night starts to rise again it's this switching temperature that can wake you up it happens to almost everyone but some people don't realize
they've woken up and they go straight back to sleep some people sleep through it and then there are other others that the minute they wake up their mind starts thinking about things like work family worries and they just can't get back to sleep and what most people do when this happens is a big no no they lift their phones up to see what time it is then they notice they've got three Facebook notifications but I'm not going to look at them I'm going to fall straight back to sleep but because I've looked at the clock
they think oh no I've got to get back to sleep I've only got 4 hours left before I get up for work I'm going to be so tired in the morning I've got to get to sleep right now then you're lying on your back but you can't sleep cuz all you have in your head is I've got notifications on Facebook whose messaging is at this time of the morning I'll just check them and then I'll go back to sleep next thing you know you're sitting scrolling on social media and you're wide awake and all of
this just by looking at the time so a huge tip just leave your phone in the other room but there's a couple more things that are important to know like if you're lying there and not sleeping but you're in a dark room and relaxing it's not as good as sleep but it's better than being on your phone or walking around it's still a form of Rejuvenation and by doing this you're lowering your heart rate which gives you a better chance of falling asleep now there is a great technique you can use called the 478 breathing
technique created by Dr Andrew wheel this method lowers your heart rate dramatically and it's quite simple basically you breathe in for the count of four hold for the count of seven and breathe out for the count of eight I've done a full video on this where I walk you through it step by step for you to follow along with and doing this with the tip I'm going to show you that got taught to my husband from his Olympic team psychologist I'm almost certain we'll have you falling back to sleep in no time but I just
need to mention three quick things you need to avoid in the middle of the night number one is turning on any lights in your house as this will send signals to your body that it's daytime number two is walking around this is going to elevate your heart rate remember we're trying to keep your heart rate as low as possible so you can get back to sleep and number three is don't eat your belly might be rumbling but this isn't the reason you're not falling back to sleep if you eat now your body is going to
be working hard on digesting that food and it elevates your blood sugar which is going to make it way harder to fall back to sleep so now we have that out the way you need to try this method that Olympians do think about the pressure that these Elite athletes are under before big competitions imagine the thoughts racing through their head my husband who won a medal in the Olympics swears by this method and you can do it too if you find yourself still still awake after the 478 breathing method what you're going to do is
that you will lie there on your back with your body fully relaxed I want you to visualize a corridor with lots of doors on either side they can be any color or design you like in fact take a minute to design it in your head now you're going to walk down that corridor open the first door and put one thing that is on your mind like your work schedule in that door now close it now that's out of your mind you're going to continue to walk down the corridor then in the the next door put
the other thing that's on your mind in that door then close it and continue to do this until the only thing left in your mind is the corridor then just think of that something will creep back into your mind like work all you're going to do is put that into another door and close it at this point your body and mind will be totally relaxed and you'll have no other option but to fall asleep but doing the 478 method before this will really help to get that heart rate down I recommend you click here and
email yourself this video and use it tonight and every night when you need to fall asleep click here and check it out
