panic and start checking the time every few minutes. That often makes it harder to fall asleep again.
Try this instead:
Keep the lights dim.
Avoid checking your phone.
Take slow breaths.
Relax your shoulders and jaw.
Write down one short thought if your mind is racing.
Return to bed when you feel sleepy again.
If you are awake for a long time, get up briefly and do something calm, such as reading a quiet book or drinking a small amount of water. Avoid bright screens.
