10 Tips to Fall Back Asleep After Waking Up at Night
We’ve all experienced it—waking up in the middle of the night and struggling to fall back asleep. Whether it's due to stress, an overactive mind, or physical discomfort, nighttime awakenings can disrupt sleep quality and leave you feeling exhausted the next day.
If you frequently wake up during the night and find it hard to drift back into sleep, you’re not alone. In this guide, we’ll explore 10 proven tips to help you fall back asleep quickly and improve your overall sleep quality.
1. Stay Calm and Avoid Checking the Clock
When you wake up at night, the worst thing you can do is panic about not being able to sleep. Watching the clock and calculating how much sleep you’ve lost creates anxiety, making it even harder to relax.
What to Do Instead:
✅ Keep your eyes closed and take deep breaths.
✅ Avoid looking at your phone or alarm clock.
✅ Remind yourself that resting is still beneficial, even if you’re not fully asleep.
🚀 Tip: Turn your alarm clock away from view or use a sleep tracker instead of checking the time.
2. Practice Deep Breathing and Relaxation Techniques
If your mind is racing with thoughts, deep breathing and relaxation techniques can help calm your nervous system.
Try the 4-7-8 Breathing Method:
1️⃣ Inhale through your nose for 4 seconds.
2️⃣ Hold your breath for 7 seconds.
3️⃣ Exhale slowly through your mouth for 8 seconds.
This technique lowers your heart rate and reduces stress, making it easier to drift back into sleep.
🚀 Tip: Pair deep breathing with progressive muscle relaxation, where you tense and relax different muscle groups to release tension.
3. Get Out of Bed if You Can’t Sleep After 20 Minutes
Lying in bed awake for too long can train your brain to associate your bed with wakefulness instead of sleep.
What to Do Instead:
- If you can’t fall asleep within 20 minutes, get up and engage in a quiet, non-stimulating activity.
- Read a book (avoid screens), practice light stretching, or listen to calming music.
- Return to bed only when you start feeling sleepy again.
🚀 Tip: Keep the lights dim while you’re up to avoid signaling your body that it’s time to wake up.
4. Avoid Looking at Your Phone or TV
Blue light from screens suppresses melatonin, the hormone responsible for sleep. Checking your phone, scrolling through social media, or watching TV can trick your brain into staying awake longer.
Better Alternatives:
✔ Listen to a guided sleep meditation or soft instrumental music.
✔ Read a physical book (nothing too stimulating).
✔ Try visualization techniques—imagine yourself in a relaxing place like a beach or forest.
🚀 Tip: Use night mode or blue light filters on devices if you must check something at night.
5. Keep Your Bedroom Cool and Comfortable
Your body temperature naturally drops at night to promote deep sleep. If your bedroom is too hot or too cold, it can disrupt your sleep cycle.
Optimal Sleep Conditions:
🌡 Keep the room temperature between 60-67°F (15-20°C).
🛏 Use breathable bedding and a comfortable mattress.
🌬 Keep air circulating with a fan or air purifier.
🚀 Tip: If you wake up sweating, try sleeping with lighter blankets or moisture-wicking sheets.
6. Use White Noise or Calming Sounds
If outside noises like traffic, barking dogs, or a snoring partner are waking you up, sound therapy can help mask disruptions.
Best Sound Options for Sleep:
🎵 White noise machines to block background sounds.
🌊 Nature sounds like rain, ocean waves, or rustling leaves.
📻 Binaural beats or sleep meditation apps.
🚀 Tip: Use earplugs or a sleep mask if noises or light are disturbing your sleep.
7. Avoid Caffeine, Alcohol, and Heavy Meals Before Bed
What you eat and drink in the evening can affect your sleep quality.
Avoid These Before Bed:
☕ Caffeine (found in coffee, tea, soda, and chocolate) stays in your system for 6+ hours.
🍷 Alcohol can make you feel drowsy but disrupts deep sleep.
🍔 Heavy meals can cause discomfort and acid reflux.
🚀 Tip: If you’re hungry at night, opt for a light snack like a banana, nuts, or warm milk.
8. Try a Sleep-Inducing Herbal Tea
Certain herbal teas have natural sedative properties that can help you relax and fall back asleep.
Best Herbal Teas for Sleep:
🍵 Chamomile Tea – Contains apigenin, which promotes sleep.
🍵 Valerian Root Tea – Helps reduce anxiety and insomnia.
🍵 Lavender or Peppermint Tea – Has a calming effect on the nervous system.
🚀 Tip: Drink herbal tea at least an hour before bed to avoid waking up to use the bathroom.
9. Use the 333 Rule for Anxiety
If anxiety or stress is keeping you awake, the 333 Rule can help ground you.
How It Works:
1️⃣ Look around and name 3 things you can see.
2️⃣ Listen for 3 different sounds in your environment.
3️⃣ Move 3 parts of your body (fingers, toes, shoulders).
This technique shifts your focus away from anxiety and brings you back to the present moment, making it easier to relax and fall back asleep.
🚀 Tip: Pair the 333 Rule with deep breathing for maximum relaxation.
10. Establish a Consistent Sleep Routine
Your body thrives on routine, and having an inconsistent sleep schedule can lead to frequent awakenings.
How to Build a Sleep Routine:
✅ Go to bed and wake up at the same time every day, even on weekends.
✅ Follow a relaxing bedtime routine (reading, meditation, warm bath).
✅ Avoid bright lights and stimulating activities before bed.
🚀 Tip: Train your body’s internal clock by getting morning sunlight as soon as you wake up.
Conclusion: Take Control of Your Sleep
Waking up in the middle of the night can be frustrating, but by using these 10 tips, you can train your body to fall back asleep faster and enjoy deeper, more restorative sleep.
Quick Recap:
✔ Avoid checking the clock to reduce anxiety.
✔ Practice deep breathing or relaxation techniques.
✔ Get out of bed if you can’t sleep after 20 minutes.
✔ Keep your room cool, dark, and quiet for optimal rest.
✔ Limit caffeine, alcohol, and heavy meals before bed.
✔ Try herbal teas or sleep meditation for relaxation.
✔ Use the 333 Rule if anxiety keeps you awake.
✔ Follow a consistent bedtime routine to improve sleep quality over time.
