From a quick practical perspective, you can download Muun wallet and send your lightning sats to your wallet there. You can then use them as regular bitcoin from Muun (they use atomic swaps in the background to accomplish that, for a small fee).

Otherwise you’ll have to stand up your own lightning node and channels, which you can close to get back to “regular” bitcoin. This requires both time and btc, and so can be challenging. That’s definitely a valid criticism of lightning