10 Expert Tips to Fall Back Asleep After Waking Up at Night

Waking up in the middle of the night can feel frustrating, especially when sleep seems just out of reach. Whether it’s a sudden noise, anxious thoughts, or just a restless night, getting back to sleep can be tricky.But don’t worry — with the right strategies, you can drift back into peaceful sleep more easily. Let’s explore 10 simple, science-backed tips to help you fall back asleep and wake up feeling refreshed.

1️⃣ Block Out Disruptive Noises

Close the window or door.
Use earplugs.
Turn on a fan for white noise.
Try a white noise machine or app.

A 2021 research review suggests that white noise may help improve sleep quality for some individuals, though more research is needed.

2️⃣ Leave Your Bed

If you’ve been awake for 15-20 minutes, get up and move to another room. Do something calming, like reading a book or stretching, until you feel drowsy. Then, return to bed and try again.

3️⃣ Don’t Watch the Clock

Staring at the clock can increase anxiety, making it even harder to fall asleep. Try turning the clock away from you or removing it altogether to avoid the pressure of watching the minutes tick by.

4️⃣ Avoid Screens

Your phone, tablet, or TV emits blue light that can interfere with melatonin, the hormone that regulates your sleep. If you must use a device, consider wearing blue light-blocking glasses or using an app that reduces blue light.

5️⃣ Try Breathing Exercises or Meditation

Relax your body and mind with the 4-7-8 breathing technique:

Inhale for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly for 8 seconds.

Mindfulness meditation has also been shown to improve sleep quality, though more research is ongoing.

6️⃣ Relax Your Muscles

A body scan meditation helps release tension:

Close your eyes and breathe deeply.
Focus on relaxing each body part, starting from your face down to your feet.
Let go of any tightness or tension.

7️⃣ Keep the Lights Off

Even a small amount of light can suppress melatonin production, so try to resist turning on lamps or bright lights if you get up. Use a dim nightlight if you need to move around.

8️⃣ Focus on Something Boring

Counting sheep isn’t just a cliché — doing a simple, repetitive task can help calm your mind. Try counting backward from 100, visualizing a peaceful scene, or repeating a soothing word.

9️⃣ Listen to Relaxing Music

Gentle music can help you drift back to sleep. Find tunes that relax you — whether it’s classical, ambient sounds, or nature tracks. Research suggests personal music preferences play a big role in sleep benefits.

🔟 Use a Sleep App

Many sleep apps offer:

Calming music
Sleep stories
Guided meditations

Try apps like Calm or Headspace to discover what works for you. Most offer free trials so you can test them out.

🌿 When to See a Doctor

Occasional wake-ups are normal, but if you’re consistently waking up at night and can’t get back to sleep, it might be time to talk to a doctor. A sleep specialist can help you uncover underlying causes like sleep apnea, stress, or insomnia, and guide you toward effective solutions.

Final Thoughts

If you wake up at night, don’t panic! With a few simple techniques like breathing exercises, gentle music, or a boring task, you can ease back into sleep. And if sleepless nights become a habit, reach out to a healthcare provider for support. Your best sleep is within reach!