10 Effective Strategies to Fall Back Asleep After Waking Up at Night

Most of us have experienced the frustration of waking up in the middle of the night and struggling to fall back asleep. These midnight awakenings can significantly impact your sleep quality and overall well-being. If you find yourself staring at the ceiling during the early hours, you may be experiencing sleep-maintenance insomnia.

While persistent sleep disturbances might require consultation with a sleep specialist, there are several effective strategies you can try at home. From breathing exercises to creating the optimal sleep environment, these techniques can help you return to restful slumber more quickly.

1. Block Out Disruptive Noises

External sounds can be a common culprit behind middle-of-the-night awakenings. If a disturbing noise outside your window wakes you, try closing it to minimize the disturbance. For additional sound protection, consider using earplugs, turning on a fan, or playing white noise to create a consistent sound environment that masks disruptive noises.

2. Leave Your Bed

If you’ve been lying awake for more than 15 minutes, sleep experts recommend getting out of bed rather than tossing and turning. Move to another room and engage in a quiet, relaxing activity until you begin to feel sleepy again. This helps maintain your bed as a place associated with sleep rather than wakefulness and frustration.

3. Avoid Staring at the Clock

Clock-watching can create anxiety about not sleeping, which further activates your mind and makes returning to sleep more difficult. Research published in 2019 confirms the link between anxiety and sleep difficulties, creating a challenging cycle: anxiety disrupts sleep, and sleep problems increase anxiety. Consider removing your alarm clock from your line of sight or even eliminating it entirely if it becomes a focus of stress.

4. Eliminate Screen Exposure

The blue light emitted by smartphones, tablets, and other electronic devices suppresses your body’s natural production of melatonin—the hormone responsible for regulating your sleep-wake cycle. Additionally, notifications can startle you awake just as you’re beginning to drift off. Keep all devices turned off and away from your bedside during the night.

5. Practice Meditation or Breathing Exercises

A 2018 research review found that mindfulness meditation and focused breathing exercises can significantly improve sleep quality and reduce disturbances. The 4-7-8 breathing technique is particularly effective: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. This pattern helps activate your parasympathetic nervous system, promoting relaxation.

6. Use Progressive Muscle Relaxation

Body tension can keep you awake even when your mind is ready for sleep. A full body scan technique helps release physical tension systematically. Begin by closing your eyes and breathing slowly. Focus on your face muscles, consciously releasing any tension. Gradually move down through your neck, shoulders, and the rest of your body, relaxing each muscle group until you reach your feet.

7. Maintain Darkness

Even brief exposure to light during nighttime awakenings can signal your brain that it’s time to wake up. Resist turning on lights if you need to get out of bed. If necessary, use dim night lights with warm (amber or red) hues rather than bright white or blue-toned lighting, which is most disruptive to melatonin production.

8. Engage Your Mind with Something Boring

There’s truth to the classic “counting sheep” technique. Research from 2018 confirms that many people experience sleepiness when bored. Occupying your mind with a monotonous mental task creates the perfect conditions for sleep to take over. Choose something repetitive and uninteresting to help your brain transition back to sleep mode.

9. Listen to Calming Music

Soothing music can help quiet an active mind and create an environment conducive to sleep. Research indicates that personal preference plays a significant role in determining which sounds are most effective for each individual. Experiment with different music types—classical, ambient, nature sounds—to discover what works best for your relaxation needs.

10. Explore Sleep-Focused Apps

Many smartphone applications are specifically designed to support healthy sleep patterns. These apps offer a variety of tools including guided meditations, sleep stories, and calming soundscapes. Popular options like Calm and Headspace provide free trials, allowing you to find the right fit for your sleep needs.

By incorporating these strategies into your nighttime routine, you can improve your chances of returning to sleep quickly after middle-of-the-night awakenings. However, if sleep difficulties persist despite these efforts, consulting with a healthcare provider or sleep specialist may be beneficial to identify and address any underlying issues affecting your rest.