Can’t Sleep? Ditch the Phone and Try This Expert-Backed Trick
Have you ever woken up in the dead of night, only to find yourself staring at the ceiling, unable to drift back off? It’s a frustrating experience many of us know too well. While the urge to grab our phones and scroll might be strong, experts warn against this common habit.
Dr. Biquan Luo, CEO of LumosTech, explains why: "Checking the time during a night waking can cause unnecessary stress and make it more difficult to fall back asleep." He points out that the stimulating content found on our phones, whether it’s social media, news updates, or emails, can further disrupt our sleep cycle and make relaxation even harder.
But what should you do instead? Dr. Luo recommends a simple yet effective strategy. "If you find yourself unable to fall asleep after 10–15 minutes of tossing and turning," he advises, "the best course of action is to get out of bed."
He suggests moving to a quiet, comfortable space in your home, like the couch, and engaging in a low-stimulation activity like reading a book or listening to calming music. Once you begin to feel sleepy again, simply return to your bed. This approach, Dr. Luo explains, minimizes frustration and helps re-establish positive sleep habits.
Other sleep experts echo this advice. Dr. Fiona Barwick, director of the Sleep & Circadian Health Program at Stanford University, stresses the importance of shifting your focus away from your inability to sleep. "Focusing on your inability to sleep can actually make things worse," she cautions. Instead, she suggests accepting your wakefulness without resistance and redirecting your focus to something calming or neutral.
Similarly, Dr. Luis F. Buenaver from Johns Hopkins Medicine, shares his perspective, warning that "lying in bed while awake can train your brain to associate your bed with wakefulness, rather than rest."
His solution? "Get out of bed and sit in a comfortable chair in another room," he advises. This practice, he explains, will help your brain make a stronger association between the bed and sleep, rather than the frustration of being awake.
By employing these expert-backed strategies, you can break free from the cycle of middle-of-the-night wakefulness and get the restful sleep you deserve.
