Sleep expert warns of common mistakes people make when waking up in middle of the night

Some people could kip on a washing line and wake up feeling refreshed, but others aren't so lucky and can barely catch a wink.

Wherever you fall on the sleeping spectrum, you're bound to have experienced waking up in the middle of the night and struggling to doze back off.

The stark realisation that no one else is awake, it's pitch black and you might not squeeze in some more shut-eye before the morning comes can be quite the jolt.

Tossing and turning will do you no good - you're destined to just lie there waiting for you're alarm to go off and signal it's time to start the day.

But according to a sleep expert, there are a few factors which contribute to you being unable to slip back into your slumber.

If you're making one of these common mistakes when you stir in the dead of night, Dr Biquan Luo says you are essentially setting yourself up for failure.

The CEO of LumosTech, a company which creates smart sleep masks to encourage healthy circadian rhythms, shared her massive no-nos for those experiencing a brief bout of insomnia.

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She explained there are various reasons that someone's sleep may suddenly be disturbed, such as stress, anxiety or pain and even environmental interferences such as noise, movement and temperature.

Some people also suffer from sleep disorders, like sleep apnea or restless leg syndrome, which can cause them to routinely wake up during the night.

But 'disruption of the body’s natural sleep-wake cycle' can also cause broken sleep, according to Dr Luo.

Sharing her tips for getting your head back down, the expert told the New York Post: "When you wake up in the middle of the night, it’s best to stay in bed at first, try to relax, and see if you can fall asleep again.

"If you can’t fall back asleep after 10 or 15 minutes, it’s time to get out of bed.

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"Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity, until you feel sleepy again — then return to bed."

Breathing exercises, white noise machines and progressive relaxation can also aid your mission to get back to the Land of Nod too, Dr Luo said.

But what you mustn't do is roll over and look at the clock or reach for your phone when your rest has been interrupted, as you are essentially shooting yourself in the foot.

The expert explained: "Checking the time can increase stress and make it harder to sleep.

"Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep."