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
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.”
Don’t use your phone
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
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
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.
Don’t watch the clock
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
If you’re trying to regulate your sleep cycle, be prepared to potentially feel tired the next day since Buenaver recommends sticking to your routine even when you didn’t sleep the night before.
“Don’t sleep in, don’t nap, and don’t go to bed early the next night. 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.” In other words, consistent bedtime habits can lead to better quality sleep long-term.