6 Things You Should Never Do if You Wake Up in The Middle of the Night

If you wake up during the night, certain habits can prevent you from falling back asleep such as staying in bed and watching the clock.

Many people don’t get enough sleep every night. They may tend to struggle to fall asleep, stay asleep, or wake up too early. This could be due to a number of factors including health conditions such as anxiety, chronic pain, digestive issues, frequent urination, respiratory problems, sleep disorders, and so on. But one in five Americans have what experts call “sleep maintenance insomnia” when they wake up at night and can’t fall back asleep. They may feel exhausted or aggravated as they toss and turn. They may also feel bored. So here are several things they should not do in the middle of the night.

 

Don’t stay in bed

Young woman in pajamas reading magazine on soft couch in living room at night
Source: Shutterstock

If you’ve been tossing and turning for about 15 to 30 minutes, get out of bed. Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. suggests sitting in a comfortable chair or couch in another room, and returning when you feel like you are calm enough to fall asleep. “Read a book, with just enough lights on so that you can see the print comfortably,” said Buenaver. “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.”

It may seem counterintuitive to get up while you’re trying to snooze, but this technique helps build a better sleep routine. Staying in bed when you can’t sleep will make your body and mind associate the bed with being awake instead of resting. “It can be difficult leaving a warm, comfortable bed after waking up in the middle of the night,” says Buenaver. “But think of this step as an investment in better sleep—if not tonight then tomorrow night and in the future.”

Read More: Phone Explodes Killing Teen As She Sleeps

Don’t use your phone

Asian woman using mobile phone smartphone laying on the bed in the bedroom. Sleepy exhausted, can not sleep. Insomnia, addiction concept. Women scrolling social networks on mobile dark bedroom.
Source: Shutterstock

Many people instinctively check their phones out of boredom when they can’t sleep. Or perhaps they turn on a calming video to help them settle down again. However, the blue light from phone and computer screens wake up the brain by suppressing the body’s production of melatonin, the hormone that regulates sleep cycles, just like during daytime. Additionally, phones are incredibly distracting and stimulating, and they can keep you up for even longer. 

Don’t turn on bright lights

Sleepless, man suffering from insomnia, sleep apnea or stress. Tired and exhausted guy. Headache or migraine. Awake in the night. Frustrated person with problem. Copy space
Source: Shutterstock

If you plan to read, meditate, or some other calming activity, keep the lights low. Avoid the bright overhead lights and opt for cozy lamps. It should still feel like nighttime around you. Additionally, ensure that light isn’t disrupting your rest, such as a glow from electronics or from street lamps outside your window. Try using curtains or a sleep mask to block out light. In any event, it’s advisable to keep electronics in another room. 

Don’t drink caffeine or alcohol before bed

businesswoman rubbing eyes drinking coffee to working with computer sitting on bed at room. mixed race asian chinese model.
Source: Shutterstock

It may be tempting to turn to substances to get through periods of disturbed sleep. So while you enjoy a morning cup of joe, remember that caffeine can take 6–8 hours to wear off so avoid chain-drinking coffee during the day.

Additionally, alcohol may relax you and help you fall asleep. However, it’s not a helpful sleep aid since you can wake up during the night when it wears off. At the same time, it provides a shallow sleep without the proper REM stages that help you feel rested the next morning. 

Read More: Top Sheets Are Annoying. Take Them Off and Enjoy Your Sleep Better

Don’t watch the clock

Annoyed, stressed, anxiety asian young woman suffering from insomnia, frustrated awake on bed at night, headache or migraine, health care problem, disturbed trouble of loud noise, unable sleepless.
Source: Shutterstock

You may feel curious about how long you’ve been awake or about how much time you have until your alarm rings, but resist the temptation. Studies show that closely monitoring the time can make it harder to fall asleep. It often leads to feelings of stress and frustration about how late/early it is, or about how long you’ve been tossing and turning. People with anxiety should especially avoid checking the time in the middle of the night. 

Don’t nap or sleep-in

Lack of Energy Concept. Full Body Length Of Exhausted Sleepless Young Man Lying On The Couch With Face Down, Tired In The End Of Hard Working Day, Fatigued Middle Eastern Male Resting At Home