Khaberni - Waking up in the middle of the night has a special effect in transforming calmness into panic or anxiety, where thoughts begin to race about the lack of remaining sleep. And the more you try to relax, the more awake you feel.
Sleep scientists say that this is a common reaction. According to one well-known neuroscientist, this might be why many people struggle to fall back asleep.
Stopping the stress response
Neuroscientist Andrew Huberman, who studies the relationship between the brain, breathing, and stress, suggests that waking up at night often triggers a mild stress response. Once this system is activated, the brain becomes alert instead of sleepy.
Huberman believes that the quickest way back to sleep is not by forcing oneself to rest, but by sending a clear signal to the nervous system that it is safe to shut down.
According to "MSN Health," his approach focuses on basic physiological functions rather than mental effort or distractions.
A simple bodily reset
According to Huberman's research and clinical studies on breathing and eye movement, two systems play an important role in stress regulation: breathing and vision.
By deliberately slowing down breathing and gently moving the eyes, the body can be brought out of alertness.
Simple steps
This method includes just a few steps:
• Keep your eyes closed and slowly move them from side to side.
• Focus on a long, extended exhale.
• Allow the body to relax without trying to "sleep".
It is believed that this combination calms the nervous system by reducing arousal and lowering stress signals in the brain.
Why might this method work?
Sleep researchers note that breathing patterns and eye movements are directly linked to how the brain assesses safety.
Slow exhaling activates calming pathways, while gentle eye movement seems to reduce alertness.
While this technique is not guaranteed to work every time, it requires no equipment, medication, or effort.
For many, this alone makes it worth trying the next time their mind wakes up before their body is ready.
