Some strategies, such as breathing exercises or listening to calm music, may help you fall back asleep if you wake up during the night.
The inability to fall back asleep after waking up is known as sleep-maintenance insomnia. Other forms of insomnia
Keep reading for 10 tips to fall back asleep after waking up at night.
1. Block out loud sounds
If a disturbing sound is coming through your window from outside, try shutting your window to block it out. Using earplugs, turning on a fan, or listening to white noise can also help you drown out disturbing sounds.
A 2020 review of studies found that white noise may improve sleep in some individuals. However, results were mixed, and more robust research is needed.
2. Get out of bed
If you haven’t fallen asleep in 15 minutes, try moving into a different room and doing something relaxing to distract your mind for a few minutes may make it easier to fall back asleep when you return.
3. Avoid staring at the clock
Staring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock.
Research from 2018 found that anxiety and trouble falling asleep are associated. People who deal with anxiety often worry about falling asleep, and people who have trouble falling asleep often feel anxious.
4. Avoid screens
Turn off all your devices. Noise emitted by notifications may awaken you.
Screens from smartphones and other electronics emit blue light that may
Blue light-blocking glasses are an inexpensive option that may improve sleep, but research is mixed.
5. Meditate or try breathing exercises
Performing breathing exercises or meditating may
One exercise you can use is called the 4-7-8 breathing technique. With this technique, you inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth. It works for some people.
6. Relax your muscles
One technique that many people find helps them relax and sleep is performing a full-body body scan.
How to perform a body scan
- Close your eyes and breathe slowly.
- Focus on your face and think about relaxing each of the muscles.
- Move to your neck and shoulders and think about relaxing them too.
- Continue relaxing muscles in different parts of your body until you make it to your feet.
7. Sleep with your lights off
Even if you get out of bed, resist the temptation to turn on your lights. As with phone screens, the bright light can interfere with your body’s production of melatonin and stimulate wakefulness.
8. Focus on something boring
Research from 2018 found that many people reported feeling sleepy when bored.
Any variation of the classic “counting sheep†technique, or a boring task that occupies your mind, may help distract you and make falling asleep easier. Reading an article or book that you find uninteresting may also work.
9. Listen to relaxing music
Relaxing music may help calm your mind and coax you to sleep. Much like white noise, it can also block sounds that may be disrupting your sleep.
10. Try sleep apps
Sleep apps offer relaxing stories, music, or sounds. Many of these apps offer free trials to give you time to find one that works for you.
The occasional night of disrupted sleep isn’t a cause for concern.
However, if it’s becoming a pattern, you may want to talk with a doctor. They may be able to help you identify the cause of your poor sleep and help you find ways to adjust your sleep habits.
A doctor may recommend that you see a sleep specialist to look for an underlying cause or sleep disorder.
If you wake up in the middle of the night, you may find that some strategies—such as meditating or listening to relaxing music—may help you fall asleep faster.
If you can’t sleep after 15-20 minutes, you may want to move to another room for a few minutes before returning to bed.
If you notice that your insomnia is becoming a pattern, talk with your doctor. They may be able to help you find the root of your insomnia or refer you to a sleep specialist.