How to fall back asleep in the middle of the night

By rjoachim | June 28, 2023

Here are some tips on how to fall back to sleep in the middle of the night:

Get out of bed and move around. If you’re lying in bed for more than 20 minutes and you’re still not feeling sleepy, get out of bed and do something relaxing in a dimly lit room. This could include reading, listening to calming music, or doing some light stretching.
Avoid bright lights and noise. Exposure to bright lights and noise can make it harder to fall back asleep. If you can, turn off any lights and close any windows to create a dark and quiet environment.
Avoid checking the clock. Seeing how much time has passed since you woke up can make you feel more anxious and make it harder to fall back asleep. If you do check the clock, set it aside so you can’t see it.
Use relaxation techniques. There are a number of relaxation techniques that can help you fall back asleep, such as deep breathing, meditation, or visualization. Find a technique that works for you and try it out when you wake up in the middle of the night.
Don’t force it. If you’ve been trying to fall back asleep for 30 minutes or more, it’s best to get out of bed and do something else. Trying to force yourself to sleep will only make it harder to fall asleep later on.

Here are some additional tips to help you prevent waking up in the middle of the night:

Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body’s natural sleep-wake cycle.
Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.
Avoid caffeine and alcohol before bed. Caffeine and alcohol can interfere with sleep.
See a doctor if you’re having trouble sleeping. If you’ve tried the above tips and you’re still having trouble sleeping, talk to your doctor. There may be an underlying medical condition that’s interfering with your sleep.

I hope these tips help you fall back to sleep in the middle of the night.