What do you do when you wake up in the middle of the night and can’t go back to sleep? About 20% of people wake up in the middle of the night and then struggle to get back to sleep or just can’t get back to sleep, this kind of insomnia can be stressful to live with, can we try something in order to fall back asleep quickly or avoid the agony of this middle of the night waking up in the first place. Losing track of time: It’s easy to look at the clock in the middle of the night when you’re tossing and turning or when you’re waking up, but every time you do this, you worry about how much sleep you’ve lost, which only adds to the stress, which can make it even harder to relax and get back to sleep. Turn the clock towards the wall, put your watch in a drawer and resist the urge to check your phone’s time.1. Stay away from screens: the blue light from any screen, whether it’s a tablet, phone or laptop, can interfere with your sleep, so keep your device away and turn off all screens an hour before bedtime.2. Calm your mind: if you’ve been awake for 20 minutes or more and still can’t get back to sleep, you may need to get up and do something calming without turning on any bright lights, such as taking deep breaths, relaxing, and waiting until you feel sleepy before going back to bed, which will make it easier to fall asleep. 3. Try not to work again: You may be tempted to make the most of your extra time working or taking care of business if you can’t get to sleep anyway, but try not to do so. If you do this and get some profit from it, then the brain will be likely to wake you up again in the middle of the night to get these profits. 4, shift your attention: if the daily stress is too much, resulting in the brain can not relax, you can consider counting down from 100, shift your attention, forcing the brain from the daily stress to the present, and relax so as to fall back to sleep. 5, relaxation before going to bed: may be listening to soothing music before bedtime, you can also do some simple yoga! You can also do some simple yoga poses or sit quietly and breathe deeply. When you fall asleep quietly, you’re more likely to stay asleep. 6. Reduce caffeinated beverages: Whether it’s in coffee, tea, soda, energy drinks or chocolate, caffeine triggers your brain to stay awake, and half of the caffeine in beverages is still in effect three to five hours after consumption. To ensure a good night’s sleep, avoid all caffeinated beverages after 1 p.m. 7. Quiet Bedroom: Make your bedroom as quiet as possible while you sleep. The dryness of the people. Adhere to a sleep schedule: It is vital to keep the same bedtime and wake-up time every day, it trains your body to understand the time of wakefulness versus the time of sleep, and after it is done, you may find yourself waking up less frequently in the middle of the night. Treat related conditions: If it is caused by chronic pain, mental health conditions (such as depression) and sleep problems (such as sleep apnea), you need to consult a specialist for advice.