What to Do When You Wake Up in the Middle of the Night (Hint: It’s Not What You Think)
We’ve all experienced it: you’ve just settled into a peaceful night of sleep, only for your body to wake you up in the middle of the night, leaving you tossing and turning, praying that you’ll fall back asleep. The clock ticks away, and before you know it, your alarm is ringing, and you feel even more exhausted than when you first went to bed.
So, what should you do when you wake up in the early hours and can’t get back to sleep? Turns out, the last thing you want to do is try to force yourself back to sleep.
The Worst Thing to Do When You Can’t Sleep
According to sleep experts, trying to will yourself back to sleep is actually the worst thing you can do. Dr. Fiona Barwick, a sleep expert, explains that focusing on the fact that you can’t sleep will only make the situation worse. It can cause unnecessary stress and make you feel even more awake.
In an interview with Self, Dr. Barwick advises that instead of trying to sleep, you should accept the situation and find something else to focus on. Fighting your wakefulness can lead to frustration, making it even harder to fall asleep in the future.
Get Out of Bed
One surprising piece of advice from sleep specialists is to get out of bed as soon as you realize you’re not going back to sleep. Though your bed might feel cozy, staying there while you’re awake will only train your brain to associate your bed with being awake instead of resting.
Luis F. Buenaver, a sleep expert at Johns Hopkins Medicine, emphasizes the importance of getting out of bed when you’re not sleeping. “Doing this will help you sleep better in the long run,” Buenaver says, even if it doesn’t immediately solve your current sleep issues. So, while it may seem tempting to just lie there and hope you fall back asleep, leave your bed and engage in a quiet, relaxing activity.
Avoid the Temptation of Technology
It might be incredibly tempting to check your phone when you’re lying awake in bed, but this can actually make things worse. The blue light emitted from screens — whether it’s from your phone, tablet, or computer — can confuse your body’s internal clock and trick your brain into thinking it’s daytime. This light interferes with melatonin production, the hormone that helps you fall asleep.
So, as difficult as it may be, avoid checking your phone or scrolling through the internet. Instead, focus on more calming activities like reading a book, doing some light stretching, or simply meditating to relax your mind.
Create a Calm and Relaxing Environment
Once you’ve left your bed, it’s important to engage in something soothing. Whether it’s reading, listening to soft music, or practicing breathing exercises, the goal is to relax your body and mind without the pressure of “getting back to sleep.” Try not to focus on how much sleep you’re losing — stressing about time will only add to your anxiety. Instead, focus on activities that help you feel peaceful and calm.
Final Thoughts: Patience Pays Off
While these tips won’t magically put you back to sleep right away, they will help you improve your sleep in the long term. By getting out of bed and relaxing your mind, you’ll avoid the frustration of lying awake for hours, and you’ll train your brain to associate your bed with restful sleep rather than wakefulness. It may take time, but the consistency of these habits will help improve your sleep quality.
Remember, don’t stress about the lost sleep. Focus on staying relaxed, and you’ll eventually get the rest you need.
