Waking up during the night is something that happens to most of us—and we can all agree that it can be frustrating. Whether it’s due to stress, noise, or no reason at all, the disruption can make it difficult to fall back asleep. But according to sleep experts, there’s one common habit you should avoid if you want to get back to sleep more easily.
Dr. Biquan Luo, CEO of LumosTech, shared his insights on this issue in an interview with The New York Times. He explained that one of the worst things you can do upon waking up is checking the time.
“Checking the time can increase stress and make it harder to sleep,” Dr. Luo said. “Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep.”
We’ve all experienced the irritation of lying awake in the dark, tossing and turning, hoping sleep will return. In such moments, many people turn to their phones for entertainment, scrolling through social media to pass the time. However, Dr. Luo strongly advises against this habit.
“If you can’t fall back asleep after 10 or 15 minutes,” he said, “it’s time to get out of bed. Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity. Once you feel sleepy again, return to bed.”
He emphasized that the phone’s bright light and constant stimulation can make it even harder for the brain to settle down, further delaying sleep.
This advice is echoed by Dr. Fiona Barwick, director of the Sleep & Circadian Health Program at Stanford University School of Medicine. She recommends shifting your focus to something calming if you find yourself awake at night.
“Thinking about the fact that you’re not sleeping can rouse your mind and make you more anxious,” Dr. Barwick explained. “A better move is to accept your situation—don’t resist being awake—and find an alternative focus.”
Sleep specialist Dr. Luis F. Buenaver also stresses the importance of leaving the bed if you’re wide awake.
“Staying in bed while fully awake can lead your brain and body to associate your bed with wakefulness rather than sleep,” he said. “It might be difficult to leave a warm, comfortable bed, but think of this step as an investment in better sleep—if not tonight, then tomorrow night and in the long run.”
He recommends sitting in a comfortable chair in another room and doing something relaxing until drowsiness returns.