It is common to wake up one or more times during the night. While some people quickly fall back asleep, others struggle to do so and begin overthinking while lying in bed.

Here are some tips to help you get back to sleep after these unexpected awakenings.

It is perfectly normal to experience nighttime awakenings. According to Marc Rey, president of the National Institute of Sleep and Vigilance (INSV), "the reasons for waking up during the night are physiological, and at the end of each sleep cycle, we wake up."

Indeed, "these awakenings can be extremely brief," and in such cases, "we might not remember them because we fall back asleep immediately." On the other hand, "they can be longer, which makes them more memorable."

A night typically consists of 4 to 6 sleep cycles, each lasting about 90 minutes. "After completing three sleep cycles, it is possible to wake up for a longer period between the third and fourth cycles." However, "there is no need to worry."

According to the neurologist, this lightening of sleep at the end of a cycle allows us to move around, adjust our arms and legs. It is recommended not to stay in bed overthinking or becoming frustrated if you find it difficult to fall back asleep and feel like your night is already over, as this can hinder your ability to return to sleep.

"It is necessary to get up and change rooms, then, for example, pick up a book. The cold sensation that envelops you, the prickling eyes, and the fatigue will return after about fifteen minutes." This also helps "eliminate negative thoughts that may spread in our mind after waking up."

There may be a temptation to use a smartphone, tablet, or computer in such cases. However, the neurologist emphasizes that this is "absolutely not recommended."

In addition to the influence of light emitted from these devices on biological rhythms, checking emails, the news, or browsing social media can lead to stress and cause a state of hyper-alertness.

On the other hand, you may consider having a warm drink, such as a glass of milk, herbal tea, or a small snack, like a biscuit or a piece of brioche.