Struggling to fall back asleep can be frustrating. Sleep specialists suggest focusing on relaxation rather than forcing sleep. Forcing Sleep: Trying too hard increases stress, making it harder to relax. Staying in Bed: After 20 minutes, get up to prevent your brain from associating your bed with wakefulness. Using Your Phone: Blue light suppresses melatonin, keeping you awake. What to Do Instead Read a physical book under dim lighting. Practice deep breathing or meditation. Listen to calming music or a podcast. Stretch or do gentle yoga. Relax and Let Go Worrying about lost sleep only makes it harder to relax. Trust your body to return to sleep naturally