How do I stop waking up during the night?

Take 3g of glycine powder dissolved in water 30-60 minutes before bed.

Run a white noise machine, fan, or brown noise app at a consistent volume throughout the night. Set it to play continuously, not on a timer.

Stop drinking large amounts of fluids 2-3 hours before bed. Front-load your hydration earlier in the day. If nocturia persists despite fluid management, consult a physician.

Stimulus control is a core component of CBT-I, the gold-standard insomnia treatment. Lying awake in bed trains your brain to associate the bed with wakefulness and frustration. Leaving the bed breaks this association and rebuilds the bed-sleep connection over time.

Place a water-based or air-based cooling pad on your mattress and set it to your preferred temperature. Most systems allow scheduling different temperatures for falling asleep vs. staying asleep.

Set your thermostat to 60-67°F (15.5-19.5°C) for sleeping. The most commonly cited target is 65°F (18.3°C).

Stop drinking alcohol at least 3 hours before bedtime. For best results, limit evening consumption to 1-2 drinks maximum and finish well before your wind-down routine.