Waking up in the middle of the night is something most of us have experienced, and it can feel incredibly frustrating. The good news is that sleep experts say there are practical ways to handle it—starting with one important habit to avoid.

Dr. Biquan Luo, CEO of LumosTech, explained in an interview with The New York Times that the biggest mistake is checking the time.

“Looking at the clock can increase stress and make it harder to fall back asleep. If you check the time on your phone, it gets worse—the bright screen and stimulating content can keep your mind active and prevent relaxation,” Dr. Luo noted.

It’s tempting to scroll through social media or toss and turn while waiting to doze off, but experts say this only prolongs wakefulness. Instead, Dr. Luo recommends:

• If you can’t fall back asleep within 10–15 minutes, get out of bed.

• Move to a quiet, comfortable space like the couch.

• Do a low-stimulation activity—such as reading, journaling, or a calming routine—until you feel drowsy again.

• Return to bed only when you’re ready to sleep.

Other specialists echo this advice. Dr. Fiona Barwick, head of the Sleep & Circadian Health Program at Stanford University, says focusing on the fact that you’re awake makes anxiety worse. “Instead of resisting, accept that you’re up and shift your attention to something calming,” she explains.

Similarly, sleep expert Luis F. Buenaver warns against lying in bed while wide awake. “Doing this trains your brain to associate the bed with wakefulness instead of rest,” he says. “It may feel hard to leave your warm, cozy bed, but think of it as an investment in better sleep—not just tonight, but in the nights ahead.”

The bottom line? Resist the urge to check the time or your phone. By redirecting your focus toward quiet, calming activities, you give your body and mind the best chance to naturally ease back into restful sleep.