Sleep expert warns: this is the one thing you should not do if you wake up at night

We've all had those awful nights when you suddenly wake up in the middle of the night and just can't get back to sleep. Despite your best efforts to fall back asleep, sleep sometimes seems to be slipping further and further out of reach. What should you absolutely not do if you wake up at night?

Don't try to force yourself to sleep

According to Dr. Fiona Barwick, sleep expert and psychologist, the most important thing you should not do is try to force yourself to sleep. It may seem logical to think, “If I try hard enough to fall asleep, I will succeed,” but this is counterproductive.

Dr. Barwick explains: “Thinking about the fact that you are not sleeping can actually stir up your mind and make you more anxious. Instead of resisting being awake, it is better to accept your situation and distract yourself with an alternative focus.” It is important to understand that the pressure you put on yourself to fall asleep can only further disrupt your sleep.

It may go against your feelings, but this approach works because you no longer put pressure on yourself to sleep. Shifting your focus and relaxing your mind helps your body pick up the signals for sleep without the stress you feel when trying to fall asleep.

Leave your bed if you can't sleep

It may sound contradictory, but sleep experts even advise you not to stay in bed if you wake up and cannot sleep. Luis F. Buenaver, another sleep expert, explains that it is essential not to associate your bed with lying awake. “If you stay in bed when you cannot sleep, your brain and body will start to link your bed with being awake, which will make it increasingly difficult to fall asleep there later.”

This doesn't mean you shouldn't like your bed, but it can help to maintain a positive sleeping environment. It can be difficult to get out of that comfortable bed, but Buenaver calls it an investment in better sleep in the long run.

Say no to your phone

Although it may be tempting to reach for your phone when you wake up, this is one of the biggest mistakes you can make. The blue light from your phone can disrupt your melatonin production, further disrupting your sleep cycle. In addition, the doom scrolling through social media can also overstimulate your brain, preventing you from entering a state of relaxation.

Instead of using your phone, try to do something that helps you relax, such as reading a book, meditating or breathing exercises. As soon as you distract yourself from the thought that you cannot fall asleep, you will find it easier to fall back asleep.

The next time you wake up in the middle of the night and cannot get to sleep, try these expert tips: do not force yourself to sleep, leave your bed if necessary, and ignore your phone for a while. It may not sound like the quickest solution, but it will help you get your body and mind back into the right sleep mode for a deeper night's rest.