Waking up in the middle of the night can be frustrating, but sleep specialists say the key is not to force it. “Thinking about the fact that you’re not sleeping can rouse your mind and make you more anxious,” explains Dr. Fiona Barwick in *Self*. Instead of stressing, accept that you’re awake and shift your focus.

One effective tip: get out of bed. “It’s important not to stay in bed,” says sleep expert Luis F. Buenaver in *Johns Hopkins Medicine*. Lying there tossing and turning makes your brain associate the bed with wakefulness. Try a calming activity like reading a physical book under dim light, deep breathing, or gentle stretching. These help reset your body’s sleep response.

Avoid screens. The blue light from your phone suppresses melatonin, making it harder to fall back asleep. Scrolling may seem harmless, but it keeps your brain alert. Experts say it’s better to choose non-digital ways to relax.Lastly, let go of sleep anxiety. Worrying about lost sleep only adds pressure. Your body will eventually settle back into its rhythm. Next time you’re awake at 3 a.m., remember: don’t force sleep, get out of bed, avoid your phone, stay calm—and sleep will follow.