A sleep specialist has revealed what not to do if you find yourself waking up in the middle of the night—a frustrating experience that many people face.There’s nothing worse than expecting a peaceful, rejuvenating sleep, only to be jolted awake in the early hours, staring at the ceiling, desperately willing yourself back to sleep.
You toss, turn, squeeze your eyes shut, and beg 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 feeling groggy before the day has even begun.
So, what can be done to salvage a restless night?
Why Trying Too Hard to Sleep Makes It Worse
As counterintuitive as it may seem, forcing yourself to sleep is the worst thing you can do. Sleep specialists warn that focusing too much 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.
Why You Should Get Out of Bed When You Can’t Sleep
We often hear that your bed should only be used for sleep—not for 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 post for Johns Hopkins Medicine.“
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.”
