Many dread the piercing sound of an alarm clock. But in addition to the regular waking up, there’s also a great deal of frustration at being unable to fall back to sleep. What can we do about it?

Don’t keep your eye on the time or your phone
When you wake up early, checking your clock might lead to stress and make it difficult to fall back asleep, according to experts. If possible, get an alarm that isn’t connected to your phone. “You’re getting the light exposure from your phone, which can directly stimulate your circadian signal for alertness,” sleep specialist and senior behavioral scientist Wendy Troxel said. “These can all stimulate emotional states that are more activating than relaxing.”

Leave your bed
Instead of being impatient in bed, you can divert your brain’s attention to a mundane task to help it fall asleep faster. It can be anything, from listening to gentle music, knitting, reading, and talking on the phone without interruption. When drowsiness returns, return to bed.

Record the good and the bad
Keep track of not only when you went to bed and when you woke up each night, but also any relaxing tactics and regimen that may have contributed to your ability to sleep that particular day. Alternate light sources or changing the lighting in a particular room may also be beneficial.

Although the same methods may not be effective for everyone, it’s important to practice several ways that may affect sleep in order to develop a pattern that is adhered to. Turn these techniques into habits.