What not to do is exactly what a sleep specialist has revealed if you ever find yourself waking up in the middle of the night.

Nothing is more frustrating than anticipating a peaceful and rejuvenating sleep, only to have your body abruptly awaken you in the wee hours of the morning.

What follows is a universal experience that most individuals on the planet have had. You will roll over and over for hours on end, squinting your eyes and hoping that your body will return to slumber through pure willpower.

For most of us, though, this is frequently not the case, and by the time our morning alarm goes off, we already feel even less alive.

But is there anything we can do to make up for a sleepless evening?

It turns out that the solution is to do the exact opposite of trying to will yourself back to sleep.

In the time, trying to go back to sleep might seem like the sensible course of action, but sleep specialists have now clarified why doing so will worsen your sleep cycle.

“Thinking about the fact that you’re not sleeping can rouse your mind and make you more anxious. A better move is to accept your situation—don’t resist being awake—and find an alternative focus,” Dr Fiona Barwick told Self.

It’s often known that using your bed for purposes other than sleeping can eventually result in less quality sleep.

We’re all well aware by now that it’s not the best idea to work from bed or spend your afternoons curled up beneath the covers; the same goes for waking up in the middle of the night.

It is best to really get out of bed and engage in some other activity until you start to feel sleepy again.

“It’s important not to stay in bed,” sleep expert Luis F. Buenaver explained in a post published on John Hopkins Medicine.

He continued: “Doing this will lead your brain and body to associate your bed with wakefulness instead of with sleep. It can be difficult leaving a warm, comfortable bed after waking up in the middle of the night.”

“But think of this step as an investment in better sleep—if not tonight, then tomorrow night and in the future.”

You should also stop doing that if you waste time aimlessly reading over the internet.

It’s critical to fight the impulse to check your phone at this time. Your brain will think that it is midday because of the blue light the screen emits, which delays the natural clock.

Barwick advises not worrying about the valuable sleep time you’re losing and in favor of seeking out relaxing hobbies.

I hope everyone has a restful night’s sleep.