You’ve put in the effort – you’ve reached 10,000 steps, hydrated with eight glasses of water, and your body craves a full eight hours of rest. But no matter how prepared you are for a restful night, you find yourself wide awake at 2 a.m. wondering, “Why can’t I sleep?”
If this sounds familiar, experts say there’s one common habit that might be sabotaging your chances of a peaceful slumber – and it’s something you might be doing without even realizing it.
Is Checking the Time the Culprit? Here’s What You Need to Know
When you wake up in the middle of the night, what’s your first instinct? If you’re like most people, you probably reach for your phone or glance at the clock. It feels almost automatic, but this small habit could be the very reason you’re struggling to get back to sleep.
According to sleep expert Dr. Carleara Weiss, checking the time can have a significant impact on your sleep quality. “People who check the clock during the night tend to experience worse sleep overall,” she says. “This behavior can increase anxiety, worrying about how much time is left until your alarm rings.”
When you check the time, your brain starts to calculate how long you’ve been awake and how many hours you have left to rest. This mental math can trigger a stress response in your body, making it even harder to relax. Your heart rate increases, your thoughts race, and before you know it, you’re fully awake.
The Blue Light Factor: How Phones and Devices Make Sleep Worse
Dr. Weiss also warns that if you check the time on your phone or smartwatch, you’re making the situation worse. The blue light emitted from these devices interferes with the natural production of melatonin, the hormone that helps regulate your sleep cycle. Even brief exposure to blue light can suppress melatonin and delay your ability to fall back asleep.
If you’re prone to nighttime wakefulness, using your phone to check the time can trick your brain into thinking it’s daytime, making it even harder to drift back off.
Simple Strategies to Get Back to Sleep
If you find yourself waking up in the middle of the night, follow these expert tips to improve your chances of getting quality rest:
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Stop Checking the Time: Avoid the urge to look at the clock. If you use an alarm, turn the clock away from your bed before you go to sleep. If you use your phone as an alarm, keep it on silent and place it face down.
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Get Out of Bed if Needed: Dr. Luis Buenaver, a sleep specialist at Johns Hopkins, advises against lying awake in bed for too long. Doing so can create a negative association between your bed and wakefulness, making it harder to sleep in the future. Instead, get out of bed and engage in a quiet, relaxing activity until you feel drowsy again.
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Only Return When Drowsy: This technique, known as “stimulus control therapy,” helps retrain your brain to associate your bed with sleep, not frustration.
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Why Do We Wake Up at Night?
It’s normal for adults to wake up briefly several times throughout the night, with many people experiencing around 15 brief arousals. These interruptions are typically brief (lasting just seconds to a few minutes) and often coincide with transitions between sleep stages.
However, when wake-ups become more frequent or prolonged, it could be a sign of middle maintenance insomnia. According to the National Sleep Foundation, about 1 in 5 Americans experience multiple awakenings each night, with some having difficulty falling back to sleep.
Don’t Stress – Your Body Will Adjust
If a restless night has left you feeling groggy, don’t panic. Your body is resilient, and you’ll likely make up for lost sleep the next night. Just remember to stick to your normal routine. Avoid napping too much or going to bed earlier than usual, as both can interfere with your body’s internal clock.
Strengthen Your Sleep Hygiene for Better Rest
In addition to avoiding clock-watching, experts recommend the following sleep hygiene tips to help you get the restful sleep you deserve:
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Stick to a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
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Create a Relaxing Bedtime Routine: Unwind before bed with calming activities like reading, stretching, or practicing deep breathing.
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Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
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Limit Caffeine and Alcohol: Avoid caffeinated drinks after noon and limit alcohol consumption to at least four hours before bedtime.
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Manage Daily Stress: Practice mindfulness, exercise, or journaling to keep stress levels in check during the day.
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If sleep problems persist and are affecting your daily life, consider consulting a doctor to identify the root cause and receive tailored solutions.
Final Thoughts: Practice Good Sleep Hygiene to Improve Your Rest
Next time you wake up in the middle of the night, resist the temptation to check the clock. Instead, practice good sleep hygiene and give your body the chance to return to its natural rhythm. After all, your body knows how to sleep – sometimes it just needs a little help.
We’d love to hear how you maintain healthy sleep habits. Share your tips in the comments below, and don’t forget to pass this article along to help others get the restful sleep they need!
