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How to Fall Back Asleep When You Wake Up at Night

Woman falling back to sleep

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.

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