Sleep experts beg people not to do this one thing when they wake up in the middle of the night

Every human being out there works hard during the day and plugs into their bed to recharge at night. While it may seem like the most normal thing to do, some people do struggle with disrupted sleep. As is known, the brain undergoes the cleaning process only when sleeping, and a lack of it will leave a person exhausted and irritated. Hinting at light-sleepers or anyone experiencing mild insomnia, a San Francisco sleep expert has advised against one common mistake people tend to make that only worsens the situation and keeps them from falling back asleep. 

There are times when we are left wide-awake, staring at the ceiling, in the odd hours of the night. Some may doze off instantly, while others may toss and turn in bed until they give up and reach out for a distraction, typically their mobile phones. That is where they go wrong. Talking to the New York Post, Dr Biquan Luo, CEO of LumosTech, revealed, "Checking the time can increase stress and make it harder to sleep. Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep."

She warned that using social media when you are trying to fall back asleep in the middle of the night can interfere with your body’s relaxation process and only snatch away your sleep further. As an alternative, Luo said getting out of bed and engaging in a low-stimulation activity may be fruitful. “If you can't fall back asleep after 10 or 15 minutes, it's time to get out of bed. Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity, until you feel sleepy again - then return to bed,” she recommended. 

According to a 2020 report by the Centers for Disease Control and Prevention, 17.8% of adults had trouble staying asleep on most days or every day in the past month. A good night’s sleep is paramount to maintaining a healthy lifestyle that impacts both physical and mental well-being. However, sleep disruptions may be caused by stress and anxiety, pain or discomfort, and other factors, including unpleasant temperatures or noise. Sleep apnea or restless leg syndrome is another factor that affects the quality of sleep. 

Luo explained the combination of biological mechanisms that govern sleep. There are two essential factors– sleep pressure and circadian signaling. In the initial phase of sleep, early in the night, the build of sleep pressure, which translates to the body’s “need for rest,” helps people fall and stay asleep. “Later in the night, our internal clock, known as circadian signaling, plays a crucial role in maintaining sleep,” the expert added. Sometimes, when the sleep pressure fades before the circadian signaling kicks in, it results in disrupted sleep and waking up in the middle of the night. 

Hence, Luo’s company, LumosTech, produces a smart sleep mask that promotes healthy circadian rhythms and remedies unhealthy sleep patterns. Also, Dr. Angela Holliday-Bell (@thesleep_md) explained on Instagram that it is important to avoid "racing thoughts" and focus on repeating a common word, like "relax" in your mind. Meanwhile, Dr. Fiona Barwich, director of the Sleep & Circadian Health Program at Stanford University School of Medicine, told Self that stressing over the fact that you’re not sleeping will force the mind into consciousness and feeling anxious. As an alternative, she said, “A better move is to accept your situation – don’t resist being awake – and find an alternative focus.” So, just give in!