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I’m Often Wide Awake at 3 A.M. How Do I Get Back to Sleep?

It’s normal to wake up a few times during the night, as the brain cycles through various stages of deeper and lighter sleep. Waking up at night is usually harmless. Most people have no trouble falling back asleep and may not even remember their nighttime awakenings the next morning.

If you find that you’ve been awake for 25 minutes or longer, experts advise you get out of bed and do a quiet activity that calms your mind — anything to quash the stressful thoughts that were keeping you awake. Gentle stretches or breathing exercises might help, as may meditation, which has been shown in studies to help combat chronic insomnia.

You might sit on the couch and knit, or read a book or magazine in dim light. Experts recommend that you avoid reading on your smartphone, since the blue light these devices emit can suppress production of melatonin, the hormone that helps make us drowsy. You might, however, pull out your phone to use a soothing app like Calm or Headspace, which are designed to help with sleep and meditation.

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