Millions of people wake during the night, but what happens in the minutes that follow may have a bigger impact on sleep than the interruption itself. Sleep specialists say the way people respond to being awake can influence how quickly they drift off again.
According to sleep specialist Dr Lindsay Browning, speaking on the Dig It podcast in comments reported by the Daily Mirror, many people unintentionally make matters worse by treating sleep as something that can be forced. Instead of relaxing, they become increasingly focused on the fact that they are still awake.
Why it happens
The expert says that once frustration takes over, the brain becomes more alert rather than preparing for sleep. Worrying about work, the following morning or the number of hours left before the alarm can create a cycle that keeps the mind active.
To interrupt that pattern, she suggests shifting attention away from anxious thoughts instead of remaining in bed feeling frustrated. If sleep does not return naturally, spending a short time doing a quiet activity elsewhere in the house may help reset the mind before returning to bed.
Also read: New study links common ingredient in ice cream and salad dressings to colon inflammation
Simple techniques
Dr Browning also recommends slow breathing exercises and a mental exercise known as cognitive shuffling.
The method involves choosing a letter of the alphabet and thinking of unrelated words that begin with it, helping replace stressful thoughts with neutral ones.
She also advises keeping clocks out of sight during the night. Checking the time often encourages people to calculate how much sleep they have lost, increasing anxiety instead of helping them relax.
Rather than chasing sleep, Dr Browning believes the aim should be to create the conditions that allow it to happen naturally.
Also read: How to protect yourself from wildfire smoke
Small changes to nighttime routines may not prevent every early-morning awakening, but they could make it easier to return to sleep without adding unnecessary stress.
Also read: How sparkling water affects your teeth according to new research