Mastering the art of returning to slumber: Expert tips for falling back asleep at night

If you frequently wake up in the middle of the night and struggle to fall back asleep, sleep expert Dr. Biquan Luo suggests avoiding screens and checking the time, as they can increase stress and prevent relaxation. Instead, try breathing exercises or white noise machines to help you relax. If you can't fall back asleep within 10 to 15 minutes, get up and engage in a calming activity before returning to bed. Maintaining a regular bedtime routine, sleeping environment, meal schedule, and avoiding caffeine and daytime napping can also improve sleep quality.