Waking up in the middle of the night can be frustrating, but trying too hard to fall back asleep can make it worse. Sleep experts recommend not stressing over your wakefulness, as this increases anxiety and keeps you awake longer.
Instead of lying in bed, get up and do a calming activity like reading, deep breathing, or gentle stretching. This helps reset your body’s sleep response and makes it easier to fall back asleep.
Avoid using your phone, as the blue light can interfere with sleep by suppressing melatonin production. Also, don’t worry about losing sleep—accepting occasional wake-ups can reduce anxiety and help your body fall back into its rhythm.
Key tips: 
Don’t force sleep 
Get up after 20 minutes 
Avoid screens 
Engage in calming activities 
Let go of sleep anxiety
Following these strategies can help you get back to sleep and improve your sleep quality over time.
