Directions

Ingredients

Give This a Try: 4 AM Anxiety Meditation

Being a busy a parent carries a ton of stress. And even when we fall asleep easily because of exhaustion at the beginning of the night, we can end up wide awake but still tired at 2, 3, or 4 AM.

There can be biological reasons for this, outlined here. But for many overwhelmed parents, it's underlying stress that's causing us to wake in the middle of the night.

Our minds don't just shut off at night, but rather research shows they're quite active in processing memories from the previous day. Studies show that perceived stress disrupts sleep through elevated heart rate and other changes in heart activity, as well as increased activity in stress-related functions in the body.

There are many effective tips and tricks we can do to improve our sleep, which we outline in our Embody Masterclass. But for those 4 AM wakings, when we need quick relief, we suggest giving this meditation a try.

The 4 AM anxiety meditation

This is a 15-minute guided meditation designed especially for those middle-of-the-night wakings. We suggest getting out of bed, finding a separate room where you can sit upright, putting on some headphones, and following along...

‍

Give This a Try: 4 AM Anxiety Meditation

Directions

Ingredients

Close
Theme icon

Podcast /

Content /

Embody

Give This a Try: 4 AM Anxiety Meditation

Ever wake up exhausted in the middle of the night, with random anxiety-laced thoughts racing through your mind? Try this exercise to help you get back to sleep

By

The Yes Collective Expert Team

June 22, 2021

Join the Yes Collective and download the mobile app today

JOIN TODAY

Key takeaways

1

2

3

Printer-friendly
Print
Printer-friendly

Font size

Low hassle, high nutrition

Fierce Food: Easy

Fierce Food: Easy

50/50 mixes of powerful veggies and starchy favorites

Fierce Food: Balance

Fierce Food: Balance

Maximize nutrients, minimize sugar and starch

Fierce Food: Power

Fierce Food: Power

Ingredients

Kitchen Equipment

Ingredient Replacement

View replacement list (PDF)

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

for Subscribers

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

Reading time:

4 Minutes

Being a busy a parent carries a ton of stress. And even when we fall asleep easily because of exhaustion at the beginning of the night, we can end up wide awake but still tired at 2, 3, or 4 AM.

There can be biological reasons for this, outlined here. But for many overwhelmed parents, it's underlying stress that's causing us to wake in the middle of the night.

Our minds don't just shut off at night, but rather research shows they're quite active in processing memories from the previous day. Studies show that perceived stress disrupts sleep through elevated heart rate and other changes in heart activity, as well as increased activity in stress-related functions in the body.

There are many effective tips and tricks we can do to improve our sleep, which we outline in our Embody Masterclass. But for those 4 AM wakings, when we need quick relief, we suggest giving this meditation a try.

The 4 AM anxiety meditation

This is a 15-minute guided meditation designed especially for those middle-of-the-night wakings. We suggest getting out of bed, finding a separate room where you can sit upright, putting on some headphones, and following along...

‍

Being a busy a parent carries a ton of stress. And even when we fall asleep easily because of exhaustion at the beginning of the night, we can end up wide awake but still tired at 2, 3, or 4 AM.

There can be biological reasons for this, outlined here. But for many overwhelmed parents, it's underlying stress that's causing us to wake in the middle of the night.

Our minds don't just shut off at night, but rather research shows they're quite active in processing memories from the previous day. Studies show that perceived stress disrupts sleep through elevated heart rate and other changes in heart activity, as well as increased activity in stress-related functions in the body.

There are many effective tips and tricks we can do to improve our sleep, which we outline in our Embody Masterclass. But for those 4 AM wakings, when we need quick relief, we suggest giving this meditation a try.

The 4 AM anxiety meditation

This is a 15-minute guided meditation designed especially for those middle-of-the-night wakings. We suggest getting out of bed, finding a separate room where you can sit upright, putting on some headphones, and following along...

‍

Being a busy a parent carries a ton of stress. And even when we fall asleep easily because of exhaustion at the beginning of the night, we can end up wide awake but still tired at 2, 3, or 4 AM.

There can be biological reasons for this, outlined here. But for many overwhelmed parents, it's underlying stress that's causing us to wake in the middle of the night.

Our minds don't just shut off at night, but rather research shows they're quite active in processing memories from the previous day. Studies show that perceived stress disrupts sleep through elevated heart rate and other changes in heart activity, as well as increased activity in stress-related functions in the body.

There are many effective tips and tricks we can do to improve our sleep, which we outline in our Embody Masterclass. But for those 4 AM wakings, when we need quick relief, we suggest giving this meditation a try.

The 4 AM anxiety meditation

This is a 15-minute guided meditation designed especially for those middle-of-the-night wakings. We suggest getting out of bed, finding a separate room where you can sit upright, putting on some headphones, and following along...

‍

Enjoying this article? Subscribe to the Yes Collective for more expert emotional wellness just for parents.

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

Discover Nourish

See more
Give This a Try: 4 AM Anxiety Meditation

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Give This a Try: 4 AM Anxiety Meditation

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

By

The Yes Collective Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

By

Yes Collective

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

Podcast

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

By

Yes Collective Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

By

Yes Collective Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

By

Yes Collective Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

By

Yes Collective Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

By

Yes Collective Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

By

Yes Collective

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

Podcast

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

By

Yes Collective Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

By

Yes Collective Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

By

The Yes Collective Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

By

Yes Collective

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

Podcast

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

By

Yes Collective Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

By

Yes Collective Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

By

Yes Collective Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

By

Yes Collective Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

By

Yes Collective Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

By

Yes Collective

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

Podcast

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

By

Yes Collective Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

By

Yes Collective Podcast

Subscribe to get all the goods

Continue the conversation with our team of therapists, coaches, and parents just like you.

Join the app

More Nourish content

Embody
/
Flourish
/
Connect
Podcast Ep. 52: Friendship & Emotional Health with Blake Blankenbecler, LPC and Jenny Walters, LMFT

Podcast

Podcast Ep. 52: Friendship & Emotional Health with Blake Blankenbecler, LPC and Jenny Walters, LMFT

By

The Yes Collective

Podcast Ep. 49: Wellness Reset Meditation: The Power of Three Deep Breaths

Podcast

Podcast Ep. 49: Wellness Reset Meditation: The Power of Three Deep Breaths

By

Yes Collective Podcast

Podcast Ep. 8: How to Talk to Your Kids About Race and Ethnicity With Sofia Pertuz, PhD

Podcast

Podcast Ep. 8: How to Talk to Your Kids About Race and Ethnicity With Sofia Pertuz, PhD

By

The Family Thrive Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

By

Yes Collective Podcast

Breakfast Taco Pancake

Podcast

Breakfast Taco Pancake

By

Chef Andrew Johnson

Pod Wisdom: Bridget Cross on Parent Self-Care and Breaking Cycles

Podcast

Pod Wisdom: Bridget Cross on Parent Self-Care and Breaking Cycles

By

The Yes Collective Expert Team

Pod Wisdom: Ryel Kestano on Breaking Generational Patterns

Podcast

Pod Wisdom: Ryel Kestano on Breaking Generational Patterns

By

The Yes Collective Expert Team

Parents Who Acknowledge and Validate Emotions Have Emotionally Healthier Kids

Podcast

Parents Who Acknowledge and Validate Emotions Have Emotionally Healthier Kids

By

The Yes Collective Expert Team

Pro Perspective: Can School Lunches Pack More Than Empty Calories?

Podcast

Pro Perspective: Can School Lunches Pack More Than Empty Calories?

By

Lexi Hall, RDN

Podcast Ep. 45: Fighting for Working Moms with Erin Erenberg, Founder of Totum Women

Podcast

Podcast Ep. 45: Fighting for Working Moms with Erin Erenberg, Founder of Totum Women

By

Yes Collective Podcast

More Embody content

Nourish
/
Flourish
/
Connect
Podcast Ep. 13: What Every Parent Needs to Know About Carbs, Protein, and Fat With Franziska Spritzler, RD, CDE

Podcast

Podcast Ep. 13: What Every Parent Needs to Know About Carbs, Protein, and Fat With Franziska Spritzler, RD, CDE

By

The Family Thrive Podcast

New Research: A Whole Food Diet Leads to Better Health Through Good Gut Bacteria

Podcast

New Research: A Whole Food Diet Leads to Better Health Through Good Gut Bacteria

By

The Yes Collective Expert Team

Podcast Ep. 51 - "Best of Yes" with Sleep Scientist, Kate Simon, PhD

Podcast

Podcast Ep. 51 - "Best of Yes" with Sleep Scientist, Kate Simon, PhD

By

The Yes Collective Podcast

Crockpot Vegetable and White Bean Soup

Podcast

Crockpot Vegetable and White Bean Soup

By

Anne Watson

Podcast Ep. 50 - Healing heart & mind through the body with somatic psychotherapist Betsy Powers

Podcast

Podcast Ep. 50 - Healing heart & mind through the body with somatic psychotherapist Betsy Powers

By

Yes Collective

Podcast Ep. 4: Ancestral Approaches to Family Thriving With Colin Champ, MD

Podcast

Podcast Ep. 4: Ancestral Approaches to Family Thriving With Colin Champ, MD

By

The Family Thrive Podcast

Crockpot Butternut Squash and Lentil Soup

Podcast

Crockpot Butternut Squash and Lentil Soup

By

Anne Watson

Give This a Try: Low-Sugar Ice Cream

Podcast

Give This a Try: Low-Sugar Ice Cream

By

The Yes Collective Expert Team

Pod Wisdom: The Health and Wellness Benefits of Sage

Podcast

Pod Wisdom: The Health and Wellness Benefits of Sage

By

The Yes Collective Podcast

5 Ways to Identify and Prevent Parental Burnout

Podcast

5 Ways to Identify and Prevent Parental Burnout

By

The Yes Collective Expert Team

More Flourish content

Nourish
/
Embody
/
Connect
Five Questions to Help You Explore Internalized Stigma Around Mental Illness

Podcast

Five Questions to Help You Explore Internalized Stigma Around Mental Illness

By

Jena Curtis, EdD

New Research: Women Read Minds Better Than Men

Podcast

New Research: Women Read Minds Better Than Men

By

The Yes Collective Expert Team

Parenting Is the Spiritual Practice the World Needs Right Now

Podcast

Parenting Is the Spiritual Practice the World Needs Right Now

By

Justin Wilford, PhD

New Research: Curiosity (Over Fear) Leads to Better Brain Health and Reduced Risk for Depression and Anxiety

Podcast

New Research: Curiosity (Over Fear) Leads to Better Brain Health and Reduced Risk for Depression and Anxiety

By

The Yes Collective Expert Team

Podcast Ep. 15: Healing Depression, Anxiety, and Shame in New Mothers With Bridget Cross, LCSW, PMH-C

Podcast

Podcast Ep. 15: Healing Depression, Anxiety, and Shame in New Mothers With Bridget Cross, LCSW, PMH-C

By

The Family Thrive Podcast

Preparing to thrive before the baby arrives: Three steps to support new moms’ mental and emotional health

Podcast

Preparing to thrive before the baby arrives: Three steps to support new moms’ mental and emotional health

By

Bridget Cross, LCSW, PMH-C

One Big Idea: Self-Reparenting

Podcast

One Big Idea: Self-Reparenting

By

The Yes Collective Expert Team

How to Cry Like a Real Dad

Podcast

How to Cry Like a Real Dad

By

Justin Wilford, PhD

Give This a Try: 4-7-8 Breathing

Podcast

Give This a Try: 4-7-8 Breathing

By

The Yes Collective Expert Team

Pod Wisdom: Ryel Kestano on Breaking Generational Patterns

Podcast

Pod Wisdom: Ryel Kestano on Breaking Generational Patterns

By

The Yes Collective Expert Team

More Connect content

Nourish
/
Embody
/
Flourish
5 Steps to Saying Sorry as a Parent and Really Meaning It

Podcast

5 Steps to Saying Sorry as a Parent and Really Meaning It

By

The Yes Collective Expert Team

Cheat Sheet: Gender and Sexuality 101 from Professor Jena Curtis

Podcast

Cheat Sheet: Gender and Sexuality 101 from Professor Jena Curtis

By

The Yes Collective Expert Team

Pod Wisdom: Jayson Gaddis on the 3 Biggest Misconceptions Around Building Healthy Relationships

Podcast

Pod Wisdom: Jayson Gaddis on the 3 Biggest Misconceptions Around Building Healthy Relationships

By

The Yes Collective Expert Team

Podcast Ep. 19: Thriving in the Face of Childhood Cancer with Audra & Justin at The Family Thrive

Podcast

Podcast Ep. 19: Thriving in the Face of Childhood Cancer with Audra & Justin at The Family Thrive

By

The Family Thrive Podcast

Podcast Ep. 52: Friendship & Emotional Health with Blake Blankenbecler, LPC and Jenny Walters, LMFT

Podcast

Podcast Ep. 52: Friendship & Emotional Health with Blake Blankenbecler, LPC and Jenny Walters, LMFT

By

The Yes Collective

New Research: Being married reduces your risk for heart disease, stroke, and early death

Podcast

New Research: Being married reduces your risk for heart disease, stroke, and early death

By

The Yes Collective Expert Team

Podcast Ep. 29: We're back and ready to change the parenting game!

Podcast

Podcast Ep. 29: We're back and ready to change the parenting game!

By

The Yes Collective Podcast

Level Up Your Parent Communication Skills #3: Getting Present in the Body

Podcast

Level Up Your Parent Communication Skills #3: Getting Present in the Body

By

Alicia Wuth, PsyD and Justin Wilford, PhD

Pod Wisdom: The Power of Relating to Your Teens with Acceptance

Podcast

Pod Wisdom: The Power of Relating to Your Teens with Acceptance

By

The Yes Collective Expert Team

How to Say No (Not to Your Kids, But to Your Family)

Podcast

How to Say No (Not to Your Kids, But to Your Family)

By

Jenny Walters, LMFT

Join the app
Login
Join the interest list today!
AboutFAQContact
Join the app today
AboutFAQContact
Submission Guidelines  Terms and Conditions   Privacy policy  Copyright © 2023 The Family Thrive, PBC. All rights reserved. Designed with love by Good Kind