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.”

Instead of lying in bed tossing and turning, get up and engage in a calming, low-stimulation activity. This could include:

Reading a physical book (not an e-reader) under dim lighting
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 will naturally begin to feel sleepy again, making it easier to drift back to sleep when you return to bed.

Avoid the Biggest 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 mind and making it even harder to wind down. Instead, opt for non-digital relaxation methods to encourage sleepiness.

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 follow these strategies.

By shifting your focus away from trying to sleep and toward relaxation, you’re more likely to drift back into slumber naturally.

So, next time you wake up in the middle of the night, remember: don’t fight it, don’t stress over it, and don’t reach for your phone. Instead, embrace relaxation techniques, and you’ll be on your way to better sleep—not just for tonight, but in the nights to come.