We’re bothered by the blaring sound of the alarm clock. But if we wake up before the set time, we get frustrated at not being able to fall back to sleep. So how can we handle it?

Don’t keep your eye on the time or your phone
If at all 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. These can all stimulate emotional states that are more activating than relaxing,” sleep specialist and senior behavioral scientist Wendy Troxel said.

Leave your bed
You can focus your brain’s attention on a day-to-day task, like knitting, reading, or listening to soft music. When you start to feel sleepy, head back to bed.

Record the good and the bad
Keep track of when you go to bed and wake up each night. Include any calming routines or techniques that may have helped you sleep that particular day, too. It may also be helpful to use different light sources or adjust the lighting in a given space.

Even though the same techniques might not work for everyone, it’s necessary to experiment with a variety of sleep-related techniques to start a routine to follow. Turn these practices into habits.