You wake up in the middle of the night and can’t get back to sleep.

What to Do After You Get Up

As comfy as your bed may be, it’s best to leave your bedroom when you get up.

“You really want to think of your bedroom as a place to sleep,” not as a place for other activities, says Clete Kushida, MD, PhD, medical director of the Stanford Center for Sleep Sciences and Medicine.

Do something “mildly entertaining” but “sedate,” Rosenberg says, until you’re sleepy enough to go back to bed.

For instance:

• Read.
• Listen to music.
• Meditate.
• Do relaxation exercises.

Choose something calming and soothing that will nudge you in the direction of sleep. Avoid doing anything that will rev you up and make it harder to doze off.

There are a couple of exceptions to the get-out-of-bed advice. If you’re taking medications that make you groggy, or if you have balance problems, you’re better off staying in bed for safety’s sake.

Low-Key Activities, Low Lights

Resist the urge to get stuff done, even though you’re wide awake. This is one time when it’s better to be inefficient.

Keep your TV, computer, and phone off, and leave work alone. Your to-do list, online banking account, and Facebook can wait.

“Try to avoid [doing] anything productive,” Rosenberg says. “If you feel good about getting something done, you’ll reinforce the habit of waking early.” Plus, you’re going to be much sharper after you get some sleep, so chances are you’ll handle those chores better then.