Introduction: What's the First Thing You Do When You Wake Up in the Middle of the Night?
If you instinctively reach for your phone or check the alarm clock, you're not alone. However, sleep medicine specialists say this common habit might be sabotaging your ability to fall back asleep. Checking the time engages your brain into a conscious state and can cause anxiety—both of which keep you awake.
Expert Tip: The 8-Second Countdown Breathing Technique
Dr. Kuljeet K. Gill, a sleep medicine specialist at Northwestern Medicine, recommends this simple trick: “Repeatedly count down from eight to one while taking deep breaths.”
How to do it:
- Breathe deeply as you count down from 8 to 1.
- Repeat the cycle about five times.
- If you still don't feel sleepy, resist checking your phone. Instead, move to a quiet, dark area and do something relaxing (like meditating or reading in very dim light).
- Return to bed only when you feel tired.
Why Checking the Time Is a Bad Idea
The danger of checking the time includes:
- Mental activation: Realizing how few hours remain until morning can trigger stress, keeping your body awake.
- Blue light suppression: The blue light from screens suppresses melatonin, the hormone that helps you sleep.
Better Sleep Habits to Try
In addition to the breathing exercise, consider these tips:
- Keep your phone out of the bedroom or far from the bed.
- Go to bed and wake up at the same time every day, allowing at least seven hours for sleep.
- Start winding down an hour before bed—avoid screens and do calming activities like taking a hot shower or reading.
- If nighttime wakings become frequent or disruptive, consult a doctor.
Good sleep is the foundation of good health. Try this simple technique next time you wake up in the night—it might just help you drift back to dreamland.