What to Avoid When You Wake Up in the Middle of the Night

Three Key Avoids

Sleep expert Dr Michael Breus recently warned against three habits when waking up at 3 am: checking the clock, looking at a phone, and getting out of bed unnecessarily. Checking the time can cause worry about how many sleep hours remain, while phone use exposes the brain to light and stimulating content that interferes with rest.

Expert Insights

Dr Prashant Makhija, Consultant Neurologist at Wockhardt Hospitals in Mumbai Central, notes that waking up at this hour is common and does not always mean you have a sleep disorder. Common triggers include stress, anxiety, irregular sleep schedules, late caffeine, alcohol, late meals, screen time, and sleep apnoea. Worrying about lost sleep raises alertness and makes falling back asleep harder.

What To Do

If you stay awake for roughly 15 to 20 minutes or feel frustrated, Dr Makhija suggests getting out of bed to do a quiet activity in dim light, like reading a book. He advises against bright lights, television, and phones during this time. Persistent problems with sleep should be discussed with a specialist.

Context

Good sleep hygiene involves keeping consistent sleep and wake times, cutting down on late caffeine and alcohol, and reducing night-time screen use. These basic habits help improve overall rest and reduce middle-of-the-night waking.