Waking Up in the Night

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I hate to get woke up in the night. It seems my bladder won't let me sleep more than 2-3 hours without a pit stop. Ugh! It seems that about 20% of people get woke up in the middle of the night. The struggle to get back to sleep is horrible. Peaking at the clock only added to the stress I feel so I try not to look. Experts say to avoid the urge to do this. They also say to stay away from any screens because this can signal to your brain that it is time to wake up. All screens should be turned off an hour before bedtime. (I sure don't do that.) They say if you are awake for more than 20 minutes to move to another room without turning on any lights. Find something quiet and calming to do. This is not the time to do anything productive. Doing chores or something is just giving your brain the excuse to do this again. Count backward to relieve a "busy brain". This forces your brain to focus on the present and may relax you enough to get back to sleep. Progressive relaxation can help too. Start with your feet and flex the muscles for about 5 seconds and repeat all the way up your body. Soothing music or a calming podcast may help also. Try to stay away from drinking coffee late in the day. Half of the caffeine can stay in your system 3-5 hours after you drink it and it triggers your brain to stay awake. Having a fan going can help your room be quiet and keeping your room as quiet as possible can help to keep your mind at peace. Keeping your room between 60 and 67 degrees and covering your body with light sheets instead of a heavy comforter will help to let you fall asleep. Do you have a certain ritual you go through each night?