The Hidden Habit Sabotaging Your Sleep: What to Avoid When You Wake Up at Night
Almost everyone experiences it—you wake up in the middle of the night, wide awake and staring into the darkness. In that moment, many instinctively reach for their phone or glance at the clock. What feels like a harmless habit, even comforting, might actually be making it harder for you to fall back asleep.
According to leading sleep experts, this common behavior could be the reason millions struggle with chronic insomnia without fully understanding why. Could this simple mistake be the unseen culprit behind your restless nights?
Why Checking the Clock Is Your Worst Enemy
Waking in the night can be frustrating, but doctors agree there’s one action to avoid if you want to reclaim restful sleep: looking at the time. Dr. Biquan Luo, CEO of LumosTech, explains that “checking the clock raises stress levels and makes it more difficult to relax and drift off again.” She adds that using your phone is even more detrimental because the bright screen and engaging content stimulate your brain, keeping it alert rather than calm.
Many reach for social media or other apps to pass the time, but Dr. Luo warns this is the worst choice. Instead, if sleep doesn’t come back within 10 to 15 minutes, she recommends getting out of bed and moving to a quiet, comfortable space—like a couch—where you can engage in a soothing activity such as reading or listening to calming music. This helps your mind and body reset naturally before you return to bed.
Shift Your Mindset: Acceptance Over Anxiety
Dr. Fiona Barwick of Stanford University’s Sleep & Circadian Health Program stresses that fighting wakefulness only fuels anxiety. “The more you stress about not sleeping, the harder it becomes,” she says. Instead, she encourages acceptance—acknowledging the wakefulness without frustration and gently redirecting your thoughts to something calming.
Conditioning Your Brain for Better Sleep
Sleep specialist Dr. Luis F. Buenaver highlights another key point: lying awake in bed can train your brain to associate the bed with wakefulness rather than rest. “Though it can be tough to leave a warm bed, sitting quietly in another room until you feel sleepy again can significantly improve your sleep quality over time,” he advises.
Conclusion
Middle-of-the-night awakenings may be inevitable, but how you respond can make all the difference. Checking the clock, scrolling through your phone, or tossing and turning only perpetuates sleeplessness.
By breaking these habits and replacing them with calm, low-stimulation activities, you can retrain your mind and body to embrace restful sleep once again. The takeaway is clear: the small choices you make in the quiet hours can determine whether you greet the morning refreshed or exhausted.