Woke up in the middle of the night and can't get back to sleep? These 5 tips can help.

Waking up in the middle of the night is more common than you think. It could be due to stress, an unexpected noise, difficult digestion, or even because a natural sleep cycle has ended.

The problem begins when, after opening your eyes, sleep seems to have completely disappeared. If this happens to you, here are some suggestions that might help:

1. Avoid looking at the clock - Counting time only creates anxiety and makes you feel like you need to go back to sleep quickly;

2. Keep the lights off - If you need to get up, use minimal lighting. The brain associates bright light with waking up;

3. Get out of bed if you've been awake for a long time - Lying in bed ruminating creates an association between the bed and frustration. Get up, do something calming for 10-15 minutes (like reading or taking deep breaths), and only then lie down again.

4. Try breathing techniques - Breathing in for a count of 4, holding it for 2 seconds, and exhaling for a count of 6 activates the parasympathetic nervous system, helping you relax.

5. Avoid screens - Cell phones or television may seem like quick solutions to distract you, but they will make it difficult for you to fall back asleep.

If waking up in the middle of the night is frequent, it's worth noting whether there are patterns: late meals, caffeine consumption, accumulated stress. Sometimes, small adjustments make big differences.