Sleep experts are clear: the worst thing you can do when you wake up at night is reach for your phone or stare at the clock. Those glowing numbers and endless social feeds jolt your brain into alertness, feeding stress and making your bed feel like a battleground instead of a refuge. Instead of forcing yourself to sleep, they urge you to break the cycle gently.
If you’re still awake after 10–15 minutes, quietly get out of bed. Move to a dim, calm space and choose a low-stimulation activity—reading a physical book, light stretching, or simple breathing exercises. The goal is to let drowsiness return naturally, then go back to bed only when you’re truly sleepy. By refusing to fight wakefulness and avoiding screens, you retrain your mind to see bed as a place for rest, not restless frustration.
