Nothing is more frustrating than expecting a peaceful night’s sleep, only to wake up suddenly in the early hours. You toss and turn, hoping to fall back asleep, but the more you try, the more awake you feel.

Sleep experts suggest that forcing yourself to sleep only worsens the cycle. “Thinking about the fact that you’re not sleeping can rouse your mind and make you more anxious,” Dr. Fiona Barwick explains. Instead, accept wakefulness and shift your focus to something else.

It’s also important to avoid staying in bed. “Doing this will lead your brain and body to associate your bed with wakefulness instead of with sleep,” says sleep expert Luis F. Buenaver. Getting up and engaging in a quiet activity can help your body recognize when it’s time to rest again.

Another mistake is using your phone. The blue light tricks your brain into thinking it’s daytime, disrupting your sleep cycle. Instead, opt for relaxing activities like reading or meditation.

Rather than stressing over lost sleep, focus on healthy sleep habits. As Buenaver puts it, “Think of this step as an investment in better sleep—if not tonight, then tomorrow night and in the future.”