Waking up in the middle of the night can be frustrating, especially if falling back asleep feels impossible. What you do during these moments can significantly impact the rest of your night. To improve your chances of returning to sleep, here are some common pitfalls to avoid:

1. Don’t Check the Time

Looking at the clock can trigger anxiety about how much sleep you’ve lost or how little time remains before your alarm. This mental calculation can make it even harder to relax and fall back asleep.

2. Avoid Bright Lights

Turning on bright lights or looking at screens (like your phone or TV) exposes you to blue light, which suppresses melatonin and signals to your brain that it’s time to wake up.

3. Don’t Stay in Bed Too Long

If you’ve been awake for more than 20 minutes and feel restless, lying in bed can lead to frustration and negative associations with your sleep environment. Instead, get up and do a calming activity in dim light until you feel sleepy again.

4. Don’t Engage in Stimulating Activities

Avoid activities that stimulate your mind or body, such as checking emails, exercising, or having intense conversations. These can increase alertness and make it harder to wind down.

5. Refrain from Eating Heavy Snacks

While a small, sleep-friendly snack like a banana or a handful of nuts can be okay, avoid heavy or sugary foods. These can spike your blood sugar and disrupt your sleep further.

6. Don’t Ruminate or Overthink

Worrying about the day ahead or replaying stressful events can keep your mind active. Practice mindfulness or deep breathing exercises to calm your thoughts.

7. Avoid Caffeine or Alcohol

Even if it’s late at night, steer clear of caffeine or alcohol. Caffeine can make it harder to fall back asleep, and alcohol may disrupt your sleep cycles, leading to lighter, less restorative rest.

Conclusion

If you wake up in the middle of the night, try these strategies:

• Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or meditation can help ease you back into sleep.

• Read a Physical Book: A few pages of a calming book (under soft lighting) can lull your mind into a restful state.

• Focus on Your Breath: Counting your breaths or repeating a calming mantra can help refocus your mind.

By avoiding common mistakes and adopting soothing habits, you can improve your chances of falling back asleep and waking up refreshed.