Jane the Mentalist's idea: Count breaths, it distracts. With his ultra-simplistic scheme: 1, inhale; 2, exhale; 1, inhale, etc
I like six myself: 1, inhale; 2 exhale;……5 inhale; 6, exhale. Now take one deep no-count breath. All sorts of variations are okay; Then eg: 7, inhale; 8 exhale, etc
Or: A, inhale; B, exhale; C, inhale;…..etc
Even: alpha, inhale; beta, exhale…..
Jan, inhale; Feb, exhale
Etc ad infinitum
Important: Each time you wake go get a drink and pee