The World’s No.1 Sleep Expert, Matthew Walker, reveals the 6 Sleep Hacks You NEED:

Sleep Hack #4

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Welcome to the next chapter of our Master Your Sleep series!

In this segment, sleep scientist Matthew Walker reveals how to tackle the challenge of lying awake in the middle of the night. You’ll discover why it’s important to get out of bed if you’re still awake after 30 minutes and how to use meditation and mental imagery to help ease your mind and fall back asleep.

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Prefer reading? Check out the transcript below:

Matthew Walker: What to do when you're struggling with sleep in the middle of the night and you're wide awake, lying in bed, and thinking, "Oh my god, I've got five hours left before I've got to go to work." It's a bit like trying to remember someone's name—the harder you try, the further you push it away.

If you're awake at 2 A.M. with a big day ahead, what should you do?

The prototypical recommendation is to get out of bed after about 30 minutes. Go to a different room and do something like reading a book or listening to a podcast. Avoid eating, working, or staring at a computer screen. Instead, try relaxing activities like stretching or meditating.

The reason behind this advice is that if you spend too much time awake in bed, your brain starts to associate the bed with being awake, reinforcing that behavior.

By getting out of bed, you help break this association and teach your brain that the bed is for sleeping.

If getting out of bed isn’t feasible, consider meditation.

I initially thought meditation was just a trend, but the data on its benefits for sleep and insomnia is compelling. Now, I meditate for 10 minutes before bed each night. Even if you wake up in the middle of the night, try walking yourself through a meditation.

Another strategy is to take a mental walk. Instead of counting sheep, which can actually take longer, visualize a familiar walk in high detail. Imagine every step and turn. This level of detail helps occupy your mind, making it easier to fall asleep.

If none of these methods work for you, remove all clock faces from your bedroom. Knowing the time only adds stress.

Lastly, if you can’t sleep, accept it and just rest. Think of it as taking a break during the day. Often, once you stop stressing about sleep, it happens naturally.

Sleep Better. Feel Better. Bee Better.

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