Experts agree on one major thing you should avoid if you find yourself awake in the middle of the night and can’t get back to sleep.
Experts have identified the ‘worst thing’ you can do when you wake up in the middle of the night.
Most of us might stir at least once while we’re sleeping, while some wake up multiple times during the night.
Though many people manage to drift back to sleep easily, for others, it’s not that simple.
According to experts, if you wake up at night and struggle to fall back asleep, there’s one big thing you should avoid.
And no, it’s not heading to the kitchen for a snack (though that probably isn’t the best idea either).
Dr. Fiona Barwick, who heads the Sleep & Circadian Health Program at Stanford University School of Medicine, says that instead of lying in bed thinking about how you can’t sleep, there’s a better approach.
She told Self: “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.”
Another expert has pointed out that if you can’t sleep again, ‘it’s crucial not to stay in bed’.
Sleep expert Luis F. Buenaver explained to John 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.”
“Sit in a comfortable chair in another room.
“Read a book, with just enough lights on so that you can see the print comfortably.
“If your mind is racing (perhaps you’re going over a work presentation you’ll give in the morning or trying to solve a problem in your life), distract yourself by listening to quiet music or a recorded book for a few minutes. Don’t do anything stressful like working or paying bills.”
Buenaver also shared that if you don’t sleep well one night, it’s vital not to sleep in the next day and to stick to your regular routine.
“Don’t sleep in, don’t nap, and don’t go to bed early the next night,” he said.
“Get up at your usual time and go to bed at your usual bedtime. You may feel a bit more tired than usual during the day, but by increasing your body’s appetite for sleep you’re ensuring a better night—and you’ll put yourself on track for sound sleep after that.”
