Avoid constantly looking at the clock
Checking the time at midnight can make you more worried about the remaining sleep time. Knowing exactly how long you have been awake or calculating how many hours left until you wake up can increase stress but not help you sleep better. It is best to turn the clock face away or leave the phone out of reach to avoid being tempted to check the time.
Get out of bed if you're restless for too long
If you have been lying down for a long time and are still restless, continuing to force yourself to sleep only creates more annoyance. Instead, leave the bed, go to a dimly lit space and do something light, non-exciting, like reading a few pages of a book. When drowsiness returns, you should go to bed again.
Restrain the urge to browse the phone
Holding a phone and surfing social media can be a way to waste time, but it strongly stimulates the eyes and brain. The light emitted from the screen will suppress drowsiness, while the content on the internet makes the brain work continuously in the middle of the night. If you need to relax while waiting for drowsiness, choose gentle activities in a light place and stay away from electronic screens.
Don't believe in all the anxious thoughts of midnight
At night, negative thoughts are often exaggerated and seem more urgent than reality. Some people can fall into a spiral of anxiety, creating bad scenarios when waking up late - a time when the brain's logical and emotional thinking ability is inherently unstable. Remind yourself that you don't need to solve any problems at 3 am, you can wait until the next morning to handle them.
Practice relaxing breathing techniques
Actively regulating and slowing down your breathing is an effective way to reassure the nervous system, bringing your body back to a deep relaxed state. You can apply breathing techniques: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and continue holding your breath for 4 seconds. Repeating this regular breathing several times will help slow down your heart rate, reduce feelings of tension and bring sleepiness back to nature.
