Experts have identified a common mistake people make when they wake up in the middle of the night: staying in bed and worrying about not being able to fall back asleep. While brief awakenings during sleep are normal, some find themselves fully awake and frustrated.
Dr. Fiona Barwick, director of the Sleep & Circadian Health Program at Stanford University School of Medicine, explains that lying in bed and focusing on your inability to sleep can heighten anxiety, making it even harder to drift off again. She recommends accepting that you’re awake and shifting your attention to something else.
Sleep specialist Luis F. Buenaver advises against remaining in bed if you can’t fall back asleep. Doing so can create an association between your bed and wakefulness, which may lead to ongoing sleep disruptions. Instead, he suggests leaving your bedroom and engaging in a calming activity, such as reading or listening to soft music, but avoiding any stressful tasks like work or paying bills.
Buenaver also stresses the importance of sticking to your usual sleep routine after a restless night. Resist the urge to sleep in, nap, or go to bed early the next evening, as doing so can interfere with your body’s natural sleep cycle. Maintaining a consistent schedule will help your body feel more prepared for restful sleep in the future.