If that's the case, then even turning a light on for a few seconds while you visit the lavatory during the night can cause levels of melatonin to fall, making it hard to get back to sleep.

如果有这种情况，那么你晚上即使上厕所开灯几秒钟也会造成降低你的褪黑激素水平，再次引起睡眠障碍。

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If you stay calm and allow yourself to fall back to sleep naturally rather than lying there wondering why you're awake, you usually won't see any negative effects the next day.

半夜醒来，请别纠结自己为什么醒了，保持冷静，让自己自然地再睡过去，这样消极情绪就不用影响到你啦。

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What to do: as soon as you notice this happening, take steps to prevent it from becoming habitual. (Naturally, worrying that you won't be able to fall back asleep makes it harder to sleep.)

怎么做：一旦你意识到这种情况发生，采取方法阻止它变成惯常的行为。(当然，担心你不能安然入睡让你入睡更加困难。)

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Low doses of melatonin can also help jet-lagged travellers who awaken in the middle of the night to fall back to sleep.

BBC: Prescriptions for jet lag

Dr Paul Goldwater, from the Women and Children's Hospital in North Adelaide, said that a recent rise in cot deaths in the state of Victoria - despite the "back to sleep" advice - raised question marks over its true role in the fall in sudden infant death.

BBC: NEWS | Health | Infant death 'doubts' challenged