Try keeping your bedtime and wake time relatively consistent.
Make your bedroom dark, quiet, and comfortable.
Avoid consuming large amounts of caffeine late in the day.
Be cautious about alcohol close to bedtime.
Reduce unnecessary screen stimulation before sleep.
Avoid checking the clock repeatedly when you wake.
If you can’t fall back asleep, try a quiet, relaxing activity under dim light until you feel sleepy again.
Most importantly, don’t turn one bad night into a source of anxiety about the next night.
Sleep naturally varies.
Stop Looking at the Clock
This may sound surprisingly simple, but repeatedly checking the time can make nighttime waking worse.
Imagine waking at 3:15 a.m.
You look at the clock and think:
“I only have three hours left.”
Then you check again at 3:45.
Now you’re calculating how much sleep you’re losing.
By 4:15, you’re frustrated.
The pressure to fall asleep can make relaxation even more difficult.
