How to Fall Back Asleep After Waking Up at Night

Sleep experts share what to do and what to avoid.

Fact checked by Isaac WinterReviewed by Samina Ahmed Jauregui, PsyD

You’ve probably been here before: It’s 3 a.m., you’re awake for reasons you can’t explain and now you can’t fall back asleep. Should you continue tossing and turning and hope for the best, or get out of bed to do something that makes you sleepy again?

The best course of action lies somewhere in the middle. Here’s what sleep experts recommend doing (and avoiding) if you wake up in the middle of the night and need help falling back to sleep.

Meet Our Expert

• Philip Lindeman, MD, PhD is a sleep expert with Ghostbed.

• Carolina Estevez, PsyD, is a clinical psychologist.

What Causes Nighttime Waking?

If you've been waking up in the middle of the night lately, you may be wondering why (and how to make it stop!) There are a few reasons why you may be waking up in the middle of the night.

Normal, Natural Sleep Patterns

There are few things worse than waking up in the middle of the night, whether from anxiety or another reason, and not being able to fall back asleep. But waking up in the middle of the night is actually normal.

“Everybody wakes up in the middle of the night,” says Philip Lindeman, MD, PhD and a sleep expert with Ghostbed. “Normal sleep cycles are such that we all enter at least a very shallow phase of wakefulness several times per night.” This can include interludes of getting up to use the bathroom and then going back to sleep. In fact, he adds that you may not even remember many of these awakenings happening.

Internal Health Issues and Environmental Factors

Other causes of nighttime waking can include stress, anxiety, illness, hunger, discomfort, or changes in your sleep routine and sleep environment, explains clinical psychologist Carolina Estevez, PsyD. Then there are causes like nightmares, night terrors, environmental noise, or light disturbances.

Clearly, middle-of-the-night waking is common and far from unavoidable, and is typically fine if we can get back to sleep without much of a problem. The real issue arises when you wake up either naturally or unnaturally and can’t fall back asleep afterward. This can actually cause more stress and anxiety that keeps you awake, and of course, can cause you to miss out on precious sleep for your overall health.

Related: 11 Healthy Habits That Can Help You Sleep Better

How to Fall Back Asleep, According to Experts

Get in a Good Headspace

If you’re awake in the middle of the night and wondering how to fall back asleep, Dr. Lindeman first recommends getting yourself in a good headspace. “Try guiding yourself into a ‘happy place,’ ‘flying’ over a place you like, or even ‘walking’ there if it helps,” he says. “Don’t worry if your eyes are open or closed, because it doesn’t matter. What matters is that the room is dark.” Dr. Lindeman says to “let your mind wander and do your best to stay there,” which can lull you into sleep.

Go to Another Room to Lie Down

However, Dr. Lindeman adds that it’s important not to force sleep, which he says can have the opposite effect. If more than 20 minutes have gone by and you’re still lying awake in bed, Estevez suggests getting up and going into another room that might help calm your mind. Ideally, this is a room with a couch or even another bed where you can lie down and encourage rest.

Related: 3 Reasons to Start Reading a Book Before Bed, According to Research and Sleep Pros

Avoid Electronics

Avoid your cell phone and TV. “Don’t open your phone, tablet, or computer,” Dr. Lindeman says. “It’s the worst thing you can do because the wavelength of light emitted will bottom out your melatonin levels.”

Since blue light and bright light stop melatonin production, which is essential to making you feel sleepy, playing around on your phone or putting on a Netflix show can cue your body further for wakefulness.

Don't Turn the Lights On

Dr. Lindeman also cautions against turning on a light, eating, drinking, or taking medicine unless you’re in pain (such as being sick with a virus and unable to fall back asleep because of it). If you’re really struggling to fall back asleep and none of the above has helped, you can try taking a hot bath or diffusing lavender oil in your bedroom, but these should be last resorts since the act of turning on lights or looking for things to help might in turn wire your brain some more.

Try Simple Relaxation Techniques

“You can also try relaxation techniques such as deep breathing or progressive muscle relaxation,” she adds. Some research has shown that slow breathing, together with healthy sleep hygiene and habits, may be more effective for insomnia than interventions like hypnosis or prescription medications.

One breathing exercise called 4-7-8 breathing, which involves an elongated exhale, helps deactivate your stress system and activate your rest and digestion system. To do this, inhale through your nose for a count of four, hold your breath for seven counts, and then exhale through your mouth for eight counts.

Get More Physical Exercise in the Day

We all know how good it feels to get into bed after a day of hard physical labor or a good workout. Most of the time we follow up a day like this with the phrase, "I'm going to sleep good tonight." Well, turns out there is a correlation between exercise and getting better, uninterrupted sleep. Estevez says that incorporating regular physical activity into your day can help promote better sleep quality at night and prevent occurrences of nighttime waking and sleeplessness.

Related: 6 Feel-Good Stretches You Should Do Every Night Before Bed

Avoid Checking the Time

While you may be curious how much longer you have to sleep, it's best to not check the time when waking up in the middle of the night. Seeing what time it is can cause anxiety and keep you from falling back asleep. So, if you have regular nighttime awakenings that leave you awake for long periods of time, you may want to consider removing any clocks from your room (or at least keeping them out of your sight).

Try a Sound Machine

If noise is keeping you up, you may want to consider a sound machine. A sound machine blocks out sounds that could rouse you in the night. Whether you prefer white, pink, or Brown noise or ocean waves crashing, these sounds can help you fall asleep and may help you stay asleep if noises are causing you to wake up. Earplugs may also be an option to consider to block out noise.

Block Out Light

If you're waking up because of light flooding into your room at night, whether from a full moon or poor lampost placement, you may want to consider investing in a good set of blackout curtains or a quality eye mask. Both of these can help block out light disturbances at night, or during the day if you're someone like a shift worker who has to work late into the night. Bright light can repress melatonin production and disrupt your circadian rhythm.

What to Do if Nothing Works

If waking up in the middle of the night and not being able to fall back asleep is affecting your mental health or daily functioning, and you’ve tried all of the above to no avail, an underlying medical sleep condition, like insomnia, could be at the root of the problem.

"Speaking with a health professional may be helpful in developing an individualized treatment plan," Estevez says. However, be sure to practice good sleep hygiene, keep a regular sleep schedule, and avoid stimulating activities at night, like scrolling your phone before bed or working out late.

Related: 16 Soothing Podcasts for Sleep That Will Have You Out Like a Light

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