What Not to Do If You Wake Up in the Middle of the Night, According to Sleep Experts
Waking up unexpectedly in the middle of the night can be frustrating, leaving you staring at the ceiling and struggling to fall back asleep. While it’s tempting to force yourself to sleep, sleep specialists warn that this approach can make things worse.
Why Trying Too Hard to Sleep Backfires
Focusing too much on the fact that you’re awake can increase stress and anxiety, making it even harder for your body to relax. Instead of resisting wakefulness, experts recommend accepting it and shifting your focus elsewhere.
“Worrying about not sleeping only makes it harder to relax,” explains Dr. Fiona Barwick. “It’s better to redirect your attention to a calming activity rather than forcing yourself to sleep.”
The Best Thing to Do Instead
If you find yourself lying awake for more than 20 minutes, experts suggest getting out of bed and engaging in a quiet, relaxing activity. This prevents your brain from associating your bed with wakefulness.
Activities that can help induce sleep include:
✔️ Reading a physical book under dim lighting
✔️ Practicing deep breathing or meditation
✔️ Listening to soft music or a relaxation podcast
✔️ Journaling to clear your mind
✔️ Stretching or doing gentle yoga
By stepping away from your bed and focusing on relaxation, your body will naturally become sleepy again, making it easier to drift back into slumber.
The Biggest Sleep Disruptor to Avoid
One of the worst things you can do after waking up is reaching for your phone. The blue light from screens suppresses melatonin production, tricking your brain into thinking it’s daytime and making it harder to fall back asleep. Scrolling through social media or browsing the internet can also stimulate your mind, further delaying rest.
Let Go of Sleep Anxiety
Instead of stressing over lost sleep, remind yourself that occasional wake-ups are normal. Focusing on relaxation rather than sleep itself can help ease you back into rest.
So next time you wake up in the middle of the night, avoid forcing sleep, put away your phone, and engage in calming activities to help your body naturally return to slumber.