Waking up in the middle of the night is common, but the more you try to force yourself back to sleep, the harder it usually becomes. Sleep experts emphasize that stressing over being awake increases anxiety, which keeps your mind alert instead of relaxed.
When you find yourself tossing and turning, it can help to get out of bed after about twenty minutes. Doing something calming—like light reading, deep breathing, or gentle stretching—can reset your body’s natural sleep response. These quiet activities signal to your brain that it’s safe to drift back into rest.
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