Sleep experts offer strategies for returning to sleep after nighttime awakenings

Waking up during the night is a common occurrence, but difficulty returning to sleep can become problematic. Experts suggest that if sleep does not return within 15 to 20 minutes, individuals should get out of bed to engage in a quiet activity under low lighting, such as drinking water or using the restroom.

To improve sleep quality, it is recommended to avoid checking the clock or using mobile phones, as blue light and notifications can stimulate the brain. Environmental factors like temperature, noise, and light should also be managed; tools such as blackout curtains or eye masks can help.

Techniques to reduce anxiety and mental racing include focusing on breathing, progressive muscle relaxation, or performing monotonous mental tasks like counting backward. While melatonin supplements may assist with specific circadian rhythm disruptions, they should not be used as a frequent solution for nightly awakenings without medical guidance.