What to Do if You Wake Up at Night

If you wake up during the night and can't fall back asleep, avoid lying in bed frustrated.

This trains the brain to associate the bed with wakefulness.

If you cannot fall back asleep within about 20 minutes, get up briefly.

Keep lights low.

Do something calm like reading.

Return to bed when you feel sleepy again.

This retrains the brain to associate the bed with sleep.

I explain the full science behind nighttime awakenings in The Complete Guide to Better Sleep Over 50.

Tomorrow we wrap up the challenge.

Doc Mike