What should I do if I wake up in the middle of the night and can't fall back asleep?

Stay calm, keep the lights low and leave your phone alone. If you are still awake after about 20 minutes, get out of bed and do something quiet and dull in dim light, then go back when you feel sleepy. Experts suggest this so your brain keeps linking bed with sleep, not with lying awake and worrying.

While you are up, try a gentle relaxation method such as slow belly breathing, the 4-7-8 pattern (in for 4, hold for 7, out for 8), progressive muscle relaxation or guided imagery. Calm music can also help some people.

Things to avoid: bright lights, phones and e-readers, which can hold back melatonin, and clock watching, which can raise frustration and make sleep less likely. You do not need to time the 20 minutes exactly. A rough guess is fine.

One rough night is not a problem. If waking up and staying awake keeps happening even after you have improved your sleep habits, talk to your doctor, because it may be linked to an underlying sleep disorder or health condition.

Source: Sleep Foundation - How to Fall Back Asleep After Waking Up

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