How to Fall Back Asleep When You Wake Up at Night

Waking up in the middle of the night is a common occurrence based on your biology, typically between 2 and 3 o’clock in the morning. However, it can be frustrating when you can’t fall back asleep. Here are some tips to help you get back to sleep:

Avoid looking at the clock when you wake up, as it can increase anxiety and make it harder to fall back asleep.
Try the 4-7-8 breathing exercise: Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This can help slow your heart rate and relax your body.
Avoid looking at your phone or other screens, as the blue light can suppress melatonin production and make it harder to fall back asleep.
Adjust the temperature in your bedroom to be between 60-70°F, as cooler temperatures can improve sleep quality.
Use relaxing scents like chamomile, lavender, or bergamot to help calm your mind.
Get out of bed and do a relaxing activity like reading, meditating, or listening to soothing music if you can’t fall back asleep within 15-20 minutes.
Perform a full-body muscle relaxation exercise by focusing on relaxing each muscle group.
Wear socks to bed, as cold feet can make it harder to fall asleep.
Try the “military sleep method” by consciously relaxing your body and clearing your mind.
Drink a cup of chamomile tea, as it has been used traditionally to aid sleep.

Note that occasional sleepless nights are not uncommon.

How to Fall Back Asleep When You Wake Up at Night

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How to Fall Back Asleep When You Wake Up at Night

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