3am Wake Up Guide, What To Do When You Can't Fall Back Asleep, Printable Sleep PDF

Seller's description

This is a short printable guide for the nights you wake at 3 a.m. with a racing mind and can't get back to sleep. It explains why that hour is so common and gives you a calm, step-by-step plan for the next 20 minutes.

Keep it by the bed. The steps are short enough to follow half asleep.

WHAT'S INSIDE (10 pages)
- Why it happens, explained in plain language, with a diagram
- Six step-by-step tools: paradoxical lying, the physiological sigh, 4:6 breathing, warm shower and cool room, jaw and tongue release, and 5-4-3-2-1 grounding
- What to do in the moment: why to leave the clock alone, when to get up, and what to avoid
- A 7-night wake-up log
- A page on limits and when to get more help
- QR codes for the free Recalibrate app on iPhone and Android

WHO IT'S FOR
- Anyone who wakes between 2 and 4 a.m. and lies there thinking
- People whose sleep falls apart during stressful weeks
- Anyone who wants a plan that keeps them off their phone at night

Part of the Calming the Nervous System series, short guides that each cover one specific moment.

Print it tonight and put it on your bedside table.

FORMAT
10-page A5 PDF. Instant digital download, nothing is posted. Print at home on A5 or A4 paper or read it on your phone, tablet or computer.

HOW TO DOWNLOAD
Once your payment goes through, the file is in your Etsy account under Purchases and Reviews, and a link arrives by email.

ABOUT RECALIBRATE
Recalibrate (recalibratepain.com) is a nervous system education project and app, founded by a former professional athlete and coach. The free Recalibrate app helps you track symptoms and spot your patterns over time.

PLEASE NOTE
This is an educational resource, not medical advice, diagnosis or treatment. If symptoms are severe, new or getting worse, please speak to a qualified healthcare professional. For personal use only. Please don't share or resell the file.