10 Tips to Fall Back Asleep After Waking Up at Night

Estimated reading time: 4 minutes

• 1. Stay Calm and Avoid Stressing About Sleep
• 2. Keep the Lights Dim
• 3. Practice Deep Breathing Techniques
• 4. Try Progressive Muscle Relaxation (PMR)
• 5. Use a Sleep-Inducing Visualization
• 6. Avoid Looking at Your Phone
• 7. Get Out of Bed If You Can’t Fall Asleep
• 8. Keep Your Environment Comfortable
• 9. Avoid Eating or Drinking Too Much
• 10. Try Gentle Stretching or Meditation
• Final Thoughts

Waking up in the middle of the night can be frustrating, especially if you struggle to fall back asleep. Whether it’s due to stress, noise, or an overactive mind, interrupted sleep can leave you feeling exhausted the next day. The good news is that there are effective ways to get back to sleep quickly and wake up feeling refreshed.

Here are 10 expert-backed tips to help you drift back into dreamland after waking up at night.

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1. Stay Calm and Avoid Stressing About Sleep

The more you stress about being awake, the harder it will be to fall asleep. Instead of checking the clock and worrying about the time, try to stay relaxed and remind yourself that your body will naturally return to sleep when it’s ready.

2. Keep the Lights Dim

Exposure to bright light can signal to your brain that it’s time to wake up. If you need to get out of bed, use dim lighting or a nightlight instead of turning on overhead lights to avoid disrupting your sleep cycle.

3. Practice Deep Breathing Techniques

Controlled breathing can help calm your nervous system and promote relaxation. Try the 4-7-8 breathing method:

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• Repeat until you feel sleepy.

4. Try Progressive Muscle Relaxation (PMR)

This technique helps release tension from your body by systematically tensing and relaxing different muscle groups. Start at your toes and work your way up to your head, paying attention to each area as you relax.

5. Use a Sleep-Inducing Visualization

Imagining a calming scene—like floating on a lake or lying on a beach—can distract your mind from racing thoughts. Focus on the details, such as the sound of waves or the warmth of the sun, to create a sense of tranquility.

6. Avoid Looking at Your Phone

The blue light from your phone screen can suppress melatonin, the hormone that regulates sleep. Resist the urge to check messages, scroll social media, or browse the internet, as these activities can keep your brain stimulated and make it harder to fall asleep.

7. Get Out of Bed If You Can’t Fall Asleep

If you’ve been awake for more than 20 minutes, don’t force yourself to stay in bed. Instead, get up and do a calming activity, such as reading a book (with dim lighting) or listening to soft music. Return to bed only when you feel sleepy again.

8. Keep Your Environment Comfortable

Make sure your room is conducive to sleep. Keep the temperature cool, use blackout curtains to block out light, and minimize noise with a fan or white noise machine if necessary.

9. Avoid Eating or Drinking Too Much

A heavy meal or a lot of fluids before bed can cause discomfort or frequent trips to the bathroom, disrupting your sleep. If you’re hungry, opt for a light snack like a banana or a handful of almonds to avoid waking up again.

10. Try Gentle Stretching or Meditation

A few minutes of gentle stretching or meditation can help release tension and quiet your mind. Simple stretches or mindfulness exercises can shift your focus from stress to relaxation, allowing your body to ease back into sleep.

Sleep Calculator: Set Bedtime, Wake Time, and Alerts

Final Thoughts

Waking up in the middle of the night is normal, but knowing how to fall back asleep quickly is key to maintaining quality rest. By practicing these simple techniques, you can improve your sleep routine and wake up feeling more refreshed.

Do you have a go-to method for falling back asleep? Share your thoughts in the comments below!