Waking Up in the Middle of the Night? A Sleep Specialist Reveals What NOT to Do
Few things are more frustrating than expecting a peaceful night’s sleep, only to find yourself wide awake in the early hours, staring at the ceiling, desperately willing yourself back to sleep. You toss and turn, squeeze your eyes shut, and plead with your body to drift off again.

But more often than not, the harder you try, the more awake you feel. By the time your alarm rings, exhaustion has already set in—leaving you groggy before the day even begins.

So, what can you do to salvage a restless night? Sleep specialists share what NOT to do—and what actually works.

Why Forcing Sleep Makes It Worse
As counterintuitive as it may seem, trying too hard to fall asleep is the worst thing you can do. Sleep specialists warn that focusing on the fact that you’re awake increases stress and anxiety, making it even harder for your body to relax.

“Thinking about the fact that you’re not sleeping can rouse your mind and make you more anxious. A better move is to accept your situation—don’t resist being awake—and find an alternative focus,” explains Dr. Fiona Barwick in Self.

Instead of staying in bed and struggling against wakefulness, experts suggest getting up and engaging in a quiet, relaxing activity to help reset your body’s sleep response.

Why You Should Get Out of Bed When You Can’t Sleep
We often hear that your bed should only be associated with sleep—not with working, watching TV, or lounging all day. The same logic applies when you wake up in the middle of the night.

“It’s important not to stay in bed,” says sleep expert Luis F. Buenaver in a Johns Hopkins Medicine post.

“Doing this will lead your brain and body to associate your bed with wakefulness instead of with sleep. It can be difficult leaving a warm, comfortable bed after waking up in the middle of the night. But think of this step as an investment in better sleep—if not tonight, then tomorrow night and in the future.”

Instead of lying in bed tossing and turning, get up and engage in a calming, low-stimulation activity, such as:

✅ Reading a physical book under dim lighting (avoid e-readers)
✅ Practicing deep breathing or meditation
✅ Listening to soft music or a relaxation podcast
✅ Writing in a journal or jotting down lingering thoughts
✅ Stretching or doing gentle yoga

By stepping away from your bed and focusing on something else, your body naturally begins to feel sleepy again, making it easier to drift back to sleep when you return to bed.

The #1 Sleep-Killer: Your Phone
If you’re tempted to grab your phone and scroll through social media, resist the urge.

The blue light emitted by screens tricks your brain into thinking it’s daytime, suppressing the production of melatonin—the hormone that regulates sleep. This can delay your body’s natural sleep cycle, making it even harder to fall back asleep.

Even if you think mindlessly browsing the internet will help pass the time, it often does the opposite—stimulating your brain and keeping you awake longer.

Instead, opt for non-digital relaxation methods to encourage drowsiness.

Let Go of Sleep Anxiety
Worrying about how much sleep you’re losing only makes the problem worse. Instead of stressing over the hours ticking by, accept that occasional wake-ups are natural.

Your body will eventually find its rhythm again, especially if you stay relaxed and follow these strategies.

Better Sleep Starts with the Right Approach
The next time you wake up in the middle of the night, remember these key takeaways:

❌ Don’t force yourself to sleep—it only increases stress.
🚶 Get out of bed if you can’t fall back asleep within 20 minutes.
📵 Avoid your phone and other screens at all costs.
🧘 Engage in calming activities like reading, meditation, or journaling.
😌 Let go of sleep anxiety—your body will naturally return to sleep.

By shifting your focus away from trying to sleep and toward relaxation, you’re more likely to drift back into slumber naturally. Not just for tonight—but for many restful nights ahead.

Sweet dreams! 🌙