How to solve the 'phenomenon of waking up in the middle of the night and getting full of anxiety and worries'?

Many people have had the experience of waking up at midnight and 'being full of worries and anxieties about the future' even if they thought they had fallen asleep. Professor Greg Murray, who studies mental health care at Swinburne University of Technology in Australia, explains the causes and effects of this 'midnight thought'.

Why do we wake around 3am and dwell on our fears and shortcomings?
https://theconversation.com/why-do-we-wake-around-3am-and-dwell-on-our-fears-and-shortcomings-169635

Professor Murray says that he is experiencing the phenomenon of 'wake up around 3 am and indulge in thoughts' on a daily basis. Also, Australian comedian Rhys Nicholson said, 'Everyone wakes up at 3 or 4 am every morning to quickly and mentally put together all their fears and then fall asleep again 45 minutes later. Professor Murray argues that 'midnight thoughts' is a phenomenon that many people are experiencing, as many supportive comments have been received in the tweet 'Australia?'

Is everyone else waking up at at about 3 or 4am every single morning to do a quick mental round up of all their fears for 45 minutes then falling back asleep?

— Rhys Nicholson (@rhysnicholson) October 9, 2021

According to Professor Murray, neurobiologically, the time between 3 am and 4 am is the turning point of sleep. During this time, core body temperature rises, sleep hormone secretion peaks, and stress hormone secretion to wake up in the morning increases, so even if you are sleeping, you are actually waking up lightly many times. .. If you have a good night's sleep, you won't notice a light awakening, but if you're stressed, a light awakening can trigger a wakefulness . In addition, Professor Murray points out that recognizing that 'you are awake at the time you should be sleeping' increases your anxiety and begins to think about your worries.

However, around 3:00 am, the energy of the body is devoted to the recovery of the body and mind, and the cognitive level is very low. Therefore, Professor Murray points out that even if you wake up at 3 am and think about it, you will rarely solve the problem. 'My mind is not looking for a solution at 3 am. I just deepen my worries. That's it. '

If you wake up late at night as described above, you will be more worried than you will get anything when you start thinking. Therefore, Professor Murray recommends that if you wake up at midnight, try actions such as 'focus on your breath sounds and aim for a state of mindfulness' and 'read in dim light' and try to fall asleep again. doing.