Do you find yourself jolted awake in the early hours with a mind full of anxious thoughts? Well, this is the case for so many people. Many of us experience what I call the “3 AM Cortisol Rush,” where stress hormones kick in, flooding our minds with worries and to-dos before the day even begins. Here’s how I, Samantha, tackle these unwelcome early morning wake-ups.

  1. Preemptive Journaling: One of my go-to strategies is to do a brain dump the night before. Grab a journal and pour out all those thoughts, tasks, and concerns onto the page. It helps clear your mind, giving your brain permission to rest.
  2. Morning Deep Breathing: When I wake up and the thoughts start racing, I immediately dive into deep breathing exercises. Focusing on my breath helps me center myself and calms the early morning need to take over the world that’s happening in my mind. Try a repetitive thought or mantra that soothes you—it’s not about stopping the thoughts but managing them as they come up.
  3. White Noise Wonders: My Mother has always used some sort of white noise machine and so, one by one, each of my daughters, and myself started adding white noise machines into our sleep routines. In our home we use either a white noise machine, like this one, or we have this bluetooth sleep mask with built-in speakers that helps to isolate the white noise so it doesn’t disrupt my husband. This distraction from the noise in my head often helps me drift back to sleep.
  4. Light Therapy Sleep Masks: Over the last year, I have been using the Sound Oasis Sleep Mask and I had to order a travel mask because I love it so much! What a game changer! The gentle blinking lights are surprisingly soothing and help lull me back to sleep. 

Incorporate these techniques into your routine and see which works best for you. Remember, it’s about finding what helps you manage the stress and bring some peace to your mornings.

For more tips and to hear the full discussion, check out our latest Radio Headspace podcast episode here.

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