What should I do if I wake up in the middle of the night and can’t go back to sleep? About 20% of people will wake up in the middle of the night and try to fall back to sleep, or not be able to sleep at all. This kind of insomnia can be stressful to life, so can we try something to fall asleep again quickly or avoid the pain of waking up in the middle of the night in the first place? Forgetting the time: It’s easy to look at the clock when tossing and turning in the middle of the night or when waking up, but every time you do this, you worry about how much sleep you’ve lost, which only adds to the stress and makes it more difficult to relax and fall back asleep. Turn your clock toward the wall, put your watch in a drawer, and resist the urge to check the time on your phone. Stay away from screens: Whether it’s a tablet, phone or laptop, the blue light on any screen can interfere with your sleep, so keep your device far away and turn off all screens an hour before bedtime. Calm your mind: If you have been awake for 20 minutes or more and still can’t fall asleep again, you may need to get up and do something calming, such as breathing deeply, relaxing and waiting until you feel sleepy before going to bed, without turning on any bright lights, will make it easier to fall asleep. Try not to work again: You may want to make the most of your extra time working or taking care of business since you can’t sleep anyway, but try not to do so. If you do this and get some profit from it, then the brain will likely wake you up again in the middle of the night to get those profits. Diversion: If the brain is unable to relax due to excessive daily stress, consider counting backwards from 100 to force your brain to shift from daily stress to the present and relax so you can fall back asleep. Relax before bed: Perhaps listen to soothing music before bed, or do some simple yoga poses, or sit quietly and breathe deeply. When you fall asleep quietly, you are more likely to stay asleep. Cut back on caffeine-based drinks: Whether it’s in coffee, tea, soda, energy drinks or chocolate, caffeine triggers your brain to stay awake, and half of the caffeine in a drink is still in effect three to five hours after consumption. To ensure sleep, avoid all caffeine-based beverages after 1 p.m. Quiet bedroom: Make your bedroom as quiet as possible while you sleep. Certain small or harsh sounds can wake you up, and earplugs may help. Keep it cool: Overheated and stuffy rooms are also a major cause of waking up in the middle of the night. A cool room temperature can help with quiet sleep, especially for some menopausal hot and bothered people. Adhere to a sleep schedule: Maintaining the same bedtime and wake-up time each day is crucial. It trains your body to understand the timing of wakefulness versus sleep, and upon completion, you may find yourself waking up less frequently in the middle of the night. Treat related conditions: If caused by chronic pain, mental health conditions (such as depression) and sleep problems (such as sleep apnea), you will need to consult a specialist for advice.