It's three in the morning, and you're staring at the ceiling. You've been trying to fall back asleep for a while, but it's just not working. This situation can be very frustrating. [8] Many people feel anxious when this happens.
Sleep experts suggest that you shouldn't just lie there. If you haven't fallen asleep after about twenty minutes, it's best to get out of bed. The main goal is to break the connection your brain might be making between your bed and the feeling of being awake and stressed.
Once you are out of bed, choose a relaxing activity. [42] Reading a physical book or a magazine under a soft light is an excellent choice. It is very important to avoid the bright blue light from screens, like phones and tablets, because this light can signal to your brain that it's time to be awake.
You could also try a simple relaxation technique to calm your body. Find a comfortable chair and focus on your breathing. Inhale slowly and deeply, and then exhale completely. [11] Repeating this several times can lower your heart rate and make you feel more peaceful.
When you begin to feel genuinely sleepy, that is the right time to return to your bedroom. By following this expert advice, you interrupt the cycle of sleeplessness and have a much better chance of finally getting the rest you need.