wake during the night, try not to immediately reach for your phone or start checking the clock repeatedly.
Keep the room dark and quiet.
Try slow, comfortable breathing and allow yourself to relax rather than forcing yourself to fall asleep.
If you’re lying awake for a prolonged period, getting out of bed briefly and doing something quiet in dim light can sometimes be more helpful than remaining in bed frustrated.
And remember: one bad night doesn’t mean something is wrong.
The Bottom Line
Waking up at 3 or 4 a.
