Waking up in the middle of the night can feel frustrating, especially if it happens frequently. Many people struggle with falling back asleep, and sometimes their attempts to fix the problem can actually make things worse. Today, let’s look at the one thing you should never do if you find yourself wide awake at 2 a.m. and examine the best approaches to ensure you fall back asleep smoothly.

Turning on Bright Screens Can Worsen Your Sleeplessness

When you wake up in the middle of the night, turning on your phone, tablet, or any other bright screen might seem like a natural way to kill time. After all, catching up on the news, reading messages, or scrolling through social media might seem harmless. However, turning to a bright screen is actually the worst thing you can do. The blue light emitted by screens blocks the making of melatonin, the hormone liable for regulating your sleep-wake cycle.

According to research, blue light fools your brain into thinking it’s daytime, even at night. That means that your body stops producing melatonin, making it harder for you to get back to sleep. Essentially, your body becomes more alert just when you need it to be relaxed. Health experts advise against using screens if you wake up during the night, especially if you want to avoid further interrupting your sleep.

What You Should Do Instead to Fall Back Asleep

Now that we know what not to do, let’s talk about some healthier options that can help you fall back asleep without overstimulating your brain.

1. Stay in Bed and Practice Deep Breathing

Instead of reaching for your phone, try deep breathing exercises. Deep breathing is one of the simplest yet most effective methods to calm your nervous system and help your body return to sleep. Close your eyes and take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Focusing on your breath helps distract your mind from wandering thoughts and slowly brings you back to a relaxed state.

2. Get Up If You Can’t Fall Back Asleep After 20 Minutes

If it feels like you’ve been tossing and turning for 20 minutes or more, it might be best to get out of bed. Lying in bed awake can lead to frustration, making it even harder to relax. Instead, get up and do something quiet and calming, like reading a book (a paper one, not on a screen!) or writing in a journal. Keep the lights dim, as bright light can disrupt your sleep cycle.

3. Keep Your Environment Sleep-Friendly

Your surroundings play an essential role in helping you fall back asleep. If you wake up at night, resist the urge to turn on bright lights. Instead, keep your bedroom as dark and comfortable as possible. If you need to move around, use a low-watt nightlight. The National Institutes of Health (NIH) suggests maintaining a cool, dark, and quiet room to encourage restful sleep.

The Importance of Avoiding Stimulants in the Middle of the Night

It’s not just about avoiding screens—there are other things you should avoid if you wake up in the middle of the night. Reaching for a midnight snack, especially one high in sugar or caffeine, can stimulate your body and make falling back asleep harder. According to medical experts, consuming stimulants in the middle of the night can make your body more alert, causing further disruptions to your sleep schedule.

Instead, if you’re genuinely hungry, opt for something light and sleep-friendly, like a small portion of almonds or a banana. These foods are known to help with relaxation and can potentially promote better sleep.

Why Staying Calm Is Key to Falling Back Asleep

One more thing to keep in mind is how you react emotionally when you wake up unexpectedly. It’s easy to get stressed out when you glance at the clock and see how much sleep you’re missing. However, stressing about lost sleep only makes it harder to drift off again.

Doctors recommend reminding yourself that it’s okay to wake up briefly. It’s actually natural for people to wake up for short periods during the night—the key is to stay calm and not let anxiety take over. Try repeating a comforting phrase to yourself, like “I will fall back asleep soon,” or simply focus on your breathing to stay relaxed.

A Quick Review of What to Avoid and What to Do

The key takeaway here is that reaching for a bright screen is one of the worst actions you can take if you wake up in the middle of the night. The blue light will disrupt your body’s natural sleep signals, making it much harder to fall back asleep. Instead, practice calming techniques like deep breathing, consider getting out of bed if you’re restless, and keep your environment as dark and soothing as possible.

The next time you find yourself awake at 2 a.m., remember these simple tips. Your focus should be on staying relaxed, keeping screens off, and avoiding any unnecessary stimulation. This way, you’ll give yourself the best chance to ease back into a restful sleep and wake up feeling refreshed.