Health and Me

Riya Baibhawi

How to Fall Back Asleep After Waking Up In Middle Of The Night

Waking up in the middle of the night can be frustrating—especially when you struggle to fall back asleep. But there are ways to help your body relax and drift off again without too much effort. Here are ten evidence-based strategies that could help you get the rest you need.

If a disturbing sound outside your window wakes you, try shutting it to block it out. You might also try using earplugs, turning on a fan, or listening to white noise. A 2021 research review found that white noise may improve <span>sleep</span> in some individuals, though results were mixed and more studies are needed.

Try moving into a different room if you haven’t fallen asleep in 15 minutes. Then do something relaxing to distract your mind for a few minutes. This may make it easier to fall asleep when you return to bed.

Staring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock completely. Research published in 2019 suggests that anxiety and trouble falling asleep are associated. People who manage anxiety often worry about falling asleep, and people who have difficulty falling asleep often feel anxious.

Turn off all your devices. Notification sounds may awaken you. Smartphones and other electronics also emit blue light that may suppress your body’s melatonin production. Melatonin is a hormone that helps regulate your <span>circadian rhythm</span> and sleep cycles. Blue light-blocking glasses are an inexpensive option that may improve sleep, according to a 2021 research review, but research is mixed.

A 2018 research review on the effect of mindfulness meditation indicates breathing exercises or meditating may help treat some aspects of sleep disturbance and improve sleep quality. One useful method is the 4-7-8 breathing technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.

One technique that some people may find helps them relax and sleep is performing a full body scan. Close your eyes, breathe slowly, and move your attention from your face down to your feet, relaxing each area as you go.

Resist the temptation to turn on the lights, even if you get out of bed. Bright light may interfere with your body’s melatonin production and wake you up.

Research from 2018 found that many people report feeling sleepy when bored. The classic “counting sheep” technique — or any uninteresting task that occupies your mind — may help distract you and make falling asleep easier.

Relaxing music may help calm your mind and block sounds that may disrupt your sleep. Personal preference plays a large role in determining what type of music is best, so experiment with different styles.

Sleep apps offer relaxing stories, music, and sounds. Apps like Calm and Headspace offer free trials, allowing you to see what works best for you. 

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Waking up in the middle of the night can be frustrating—especially when you struggle to fall back asleep. But there are ways to help your body relax and drift off again without too much effort. Here are ten evidence-based strategies that could help you get the rest you need.1. Block out disruptive noisesIf a disturbing sound outside your window wakes you, try shutting it to block it out. You might also try using earplugs, turning on a fan, or listening to white noise. A 2021 research review found that white noise may improve sleep in some individuals, though results were mixed and more studies are needed.2. Leave your bedTry moving into a different room if you haven’t fallen asleep in 15 minutes. Then do something relaxing to distract your mind for a few minutes. This may make it easier to fall asleep when you return to bed.3. Avoid staring at the clockStaring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock completely. Research published in 2019 suggests that anxiety and trouble falling asleep are associated. People who manage anxiety often worry about falling asleep, and people who have difficulty falling asleep often feel anxious.4. Avoid screensTurn off all your devices. Notification sounds may awaken you. Smartphones and other electronics also emit blue light that may suppress your body’s melatonin production. Melatonin is a hormone that helps regulate your circadian rhythm and sleep cycles. Blue light-blocking glasses are an inexpensive option that may improve sleep, according to a 2021 research review, but research is mixed.5. Meditate or try breathing exercisesA 2018 research review on the effect of mindfulness meditation indicates breathing exercises or meditating may help treat some aspects of sleep disturbance and improve sleep quality. One useful method is the 4-7-8 breathing technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.6. Relax your musclesOne technique that some people may find helps them relax and sleep is performing a full body scan. Close your eyes, breathe slowly, and move your attention from your face down to your feet, relaxing each area as you go.7. Sleep with the lights offResist the temptation to turn on the lights, even if you get out of bed. Bright light may interfere with your body’s melatonin production and wake you up.8. Focus on something boringResearch from 2018 found that many people report feeling sleepy when bored. The classic “counting sheep” technique — or any uninteresting task that occupies your mind — may help distract you and make falling asleep easier.9. Listen to relaxing musicRelaxing music may help calm your mind and block sounds that may disrupt your sleep. Personal preference plays a large role in determining what type of music is best, so experiment with different styles.10. Try sleep appsSleep apps offer relaxing stories, music, and sounds. Apps like Calm and Headspace offer free trials, allowing you to see what works best for you. 