The Sleep Saboteur: The One Thing You Should Never Do When You Wake Up at Night

Good sleep isn't just about how many hours you get—it's about the quality of that rest. While many factors contribute to a good night's sleep, one of the most common and damaging habits is what you do when you wake up in the middle of the night.

According to sleep experts, the single worst thing you can do is check the time.

Why Checking the Clock Is a Bad Idea

Whether you glance at your phone or a glowing digital clock, seeing the time can trigger a cascade of negative effects that make it harder to fall back asleep.

• It Triggers Anxiety: Seeing the time can immediately create stress. You start calculating how little time you have left to sleep, which activates your brain's emotional center and triggers worry. This anxiety makes your body tense and keeps you awake.

• It Disrupts Melatonin: The bright light from a phone or a clock can suppress your body's production of melatonin, the hormone that helps you fall and stay asleep. This light signals to your brain that it's time to be awake, disrupting your natural sleep rhythm.

What to Do Instead of Checking the Time

If you find yourself awake for more than 20 minutes, don't just lie there in bed tossing and turning. Instead, get up and do something calming.

• Practice a Soothing Activity: Read a physical book, do some light stretching, or journal. Avoid all screens, as the blue light will only make it harder to fall back asleep.

• Return to Bed When You Feel Sleepy: This practice helps train your brain to associate your bed with sleep and rest, not with restlessness or anxiety.

Tips for Better Sleep Hygiene

Building a healthy sleep routine is the best way to prevent nighttime awakenings in the first place.

• Maintain a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

• Create a Relaxing Routine: Spend 30 to 60 minutes before bed with relaxing, screen-free activities.

• Optimize Your Bedroom: Your room should be cool, dark, and quiet. Use blackout curtains and consider a white noise machine if needed.

• Watch Your Stimulants: Avoid caffeine after 2 p.m. and limit alcohol consumption in the evening, as both can disrupt deep sleep.

• Exercise Regularly: Physical activity improves sleep quality, but avoid intense workouts close to bedtime.

When to Seek Professional Help

If you consistently have trouble falling or staying asleep, or if you feel tired despite getting enough sleep, it may be time to consult a doctor. These symptoms could be signs of a sleep disorder like insomnia or sleep apnea, which requires professional treatment.

Remember, small changes can lead to big improvements. By avoiding the urge to check the clock and adopting healthier habits, you can protect your sleep and, ultimately, your health.