Waking up in the middle of the night can be incredibly frustrating, but there’s one thing that sleep experts warn you should never do—and that’s trying too hard to fall back asleep. While it’s natural to feel frustrated or anxious about waking up during the night, stressing over it can actually make things worse.
Why Forcing Sleep Doesn’t Work
When you wake up and lie there stressing about getting back to sleep, you’re increasing your anxiety, which actually prevents your body from relaxing. This heightened stress can keep you awake even longer. The more you try to force yourself to sleep, the more elusive it becomes, leading to a frustrating cycle that can continue throughout the night.
The Best Approach to Mid-Night Wakefulness
Instead of lying in bed trying to force sleep, get up after about 20 minutes. Sleep experts suggest engaging in a calming, non-stimulating activity, like reading a book, doing deep breathing exercises, or gently stretching. These activities can help reset your body’s sleep response, signaling to your brain that it’s time to relax again.
What to Avoid When You Wake Up at Night
- Avoid Screens: Do not pick up your phone or any other device. The blue light emitted by screens can suppress the production of melatonin, the hormone that helps you fall asleep. This can disrupt your sleep even more.
- Don’t Worry About Losing Sleep: Anxiety about losing sleep or worrying about how much rest you’re getting only adds to the stress. Instead, accept that occasional wake-ups are normal and part of the body’s natural rhythm.
Key Tips for Better Sleep:
- ❌ Don’t force sleep
- 🚶 Get up after 20 minutes
- 📵 Avoid screens
- 🧘 Engage in calming activities
- 😌 Let go of sleep anxiety
By following these strategies, you can help your body relax and ease back into a natural sleep pattern. Over time, these habits can improve your overall sleep quality, making those middle-of-the-night wake-ups less of a hassle.
