I have slept badly for well over 10 years. I fall asleep as soon as my head hits the pillow ((same time every night) but after 2/3 hours sleep I wake up regularly - up to 11 times a night. After reading many articles I realise that the second I wake up my brain goes into active mode (fight or flight?). I showed my doctor my Apple Watch read out (too many orange bars) and he simply said “it’s you” and I can’t help! Charming. Any ideas on how to calm the brain when I wake up? No worries, retired, relaxed when I need to during the day.
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Hi, I’m so sorry you’re struggling with this. It’s so hard to not sleep adequately. There are so many possible reasons; so many things affect sleep. If you haven’t yet done so, look up Sleep Hygiene. There’s a list of things we can do to improve sleep, such as: eliminating any light in the bedroom (as much as possible); avoiding daytime naps; no caffeine (if you’re sensitive to it) after noon—it can linger in the system for 12 hours—and no meals at least 4 hours before bed. AND getting up at the same time each day is essential. There’s more on the list too. It also helps to have a bedtime routine you do each night that slows your mind down. Also, I use a white noise machine with ocean waves playing all night. It help me return to sleep when I wake up too early. I do all this stuff and still wake up very tired…don’t know why. But doing these things does really help.
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Hello, thanks for the reply. Apart from the white noise, I do all these things 
. My wife’s just bought me some canua (?) pearls which I’m giving a go. I’ve tried patches to no effect. Ah well!
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