How to fall back asleep in the middle of the night
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Sleeplessness is frustrating and can affect your wellbeing. We share 8 techniques to help you fall back asleep easily when you wake in the middle of the night.
It's the middle of the night, the world outside is silent, and you're nestled under your covers. But instead of being in a deep sleep, you're wide awake, staring into the darkness. Waking up at an odd hour and then wrestling with sleeplessness occasionally can be frustrating. But for many, this nocturnal awakening isn't just a one-off experience, it's a recurring nightly problem.
If you’re waking up in the middle of the night every once in a while, it’s not so bad, but if it becomes a nightly problem it can feel truly distressing. The good news is that there is help available. There are many simple mindfulness techniques that can help you drift back off to sleep in no time and some of them are as simple as shifting the way you breathe.
Why do I keep waking up at night?
There are those nights where you do everything right. You get yourself into bed at a decent hour. You relax, you turn off your notifications and you drift off peacefully. And yet somehow just a few hours later you’re awake again. It can be maddening, especially on those nights where you’re in desperate need of a good night’s rest. When this happens it’s important not to panic. Educating yourself on why this might happen can help you fix the issue. Here are some key reasons you may be waking up in the middle of the night.
Insomnia
Insomnia isn't just about having trouble falling asleep. There's a variant known as sleep maintenance (or middle) insomnia, where you can drift off just fine, but staying asleep is the real challenge.
Stress
Stress, whether due to work, personal life, recurring nightmares, or global events, can be a major sleep disruptor. Your brain can go into overthinking mode instead of resting.
Aging
As we age, our sleep patterns tend to shift. Older adults might find themselves dozing off earlier in the evening and waking earlier in the morning or more frequently throughout the night.
Environmental disruptions
That car alarm that went off at 2 a.m. or the neighbor’s dog barking? Environmental factors play a big role in your sleep quality.
Hormones
Hormonal changes, especially in women experiencing menstruation, pregnancy, or menopause, can play havoc with sleep.
Medical conditions
Certain health issues, like sleep apnea, restless leg syndrome, or some medications, can lead to unexpected wakefulness. These can sometimes be your body's way of sounding an alert, so pay attention and seek medical advice if necessary.
Diet and alcohol
Downed a cup of coffee too late in the day, or a glass of wine right before bed? What about a late-night spicy taco? They might be the culprits. What we eat and drink, especially close to bedtime, can impact how well we sleep.
Sleep cycle disruption
Our bodies have a built-in clock called the circadian rhythm, which decides when we feel sleepy and when we're alert. Circadian rhythms can differ for each person (check out ‘What’s your sleep language?’ for more info). When we mess with this natural rhythm—say, by pulling an all-nighter or binge-watching our favorite show way past bedtime—we're essentially confusing our internal clock. With predictable results.
💙 Before you catch yourself awake at 3am, try our When It’s Hard to Fall Asleep meditation.
How to get uninterrupted sleep
When you’re struggling with insomnia or wakefulness in the middle of the night, there are certain tricks you want to try and other activities that you should avoid.
Avoid too many lights or sounds: Make your bedroom a sleep sanctuary. Look for solutions like blackout curtains, earplugs, or white noise to give you the necessary darkness and peace.
Stop clock-watching: Watching the clock can increase anxiety about not sleeping. So flip the clock around or place it out of sight.
Reduce screen-time: Screens emit blue light, which can trick your brain into thinking it’s daytime. When you wake up, resist the urge to check your phone or watch TV. If you must, use night mode or dim the brightness.
Manage negative thinking: Brooding over stressful topics can kick your brain into overdrive. If worries creep in, imagine placing them on a fluffy cloud and watching them drift away. Or picture them as leaves on a stream, floating out of sight. Tomorrow is a new day to tackle them–for now, prioritize rest.
Avoid staying in bed during the day: Keeping your bed as a dedicated sleep space can help your brain associate it with rest. That means resisting the urge to work, eat, or watch TV from under the covers. Whenever possible, get out into the world and move your body.
Avoid large meals right before bed: Eating heavy or oversized meals in the evening can cause discomfort and indigestion, making it harder to fall asleep. If you're peckish, opt for a light, healthy snack.
With knowledge about what to do and what to avoid at bedtime, you're setting yourself up for a night of serene, restful sleep.
8 techniques to help you fall back asleep
When you find yourself restless at night or staring at the ceiling, try some of our tried and tested techniques to guide you back into dreamland.
1. Deep breathing
Simple, but so effective. By focusing on your breath and taking deep, calming inhalations followed by slow exhalations, you're not just relaxing your body but also redirecting your mind.
💙 If you are in need of guidance on how best to practice this technique, explore Calm’s Breathing Room with Professor Megan Reitz.
2. Guided sleep meditations
Sometimes, our minds just need a gentle guide to steer them away from the whirlwind of thoughts and back to relaxation. Sleep meditations can help you drift peacefully back to sleep if you wake up unexpectedly.
💙 If you’re looking for a guided sleep meditation Deep Sleep Relax with Tamara Levitt, is one of our go-tos and will relax you from head to toe.
3. Sleep Stories
Remember when you were a child and bedtime stories helped you drift off? You can recreate that comforting feeling with our Sleep Stories if you find yourself up in the middle of the night.
💙 When you’re awake in the middle of the night it’s easy to start worrying about if and when you’ll get back to sleep. Wind back down by listening to a soothing Sleep Story like Crossing Ireland by Train with Cillian Murphy.
4. Muscle relaxation
Tension can be a sneaky sleep-stealer. Progressive muscle relaxation involves tensing and then relaxing different muscle groups, helping you release pent-up stress.
💙 You can use progressive muscle relaxation (PMR) to get back to sleep. Try Soften Into Sleep with Chibs Okereke.
5. Visualization techniques
Instead of obsessing over why you're awake, take a mental vacation. Imagine a serene beach or the gentle rustle of forest leaves. Or picture yourself floating among clouds. Before you know it, that visualization could turn into a dream.
💙 Help your mind get there by pairing your visualization with a beautiful soundscape like Majestic Valley.
6. Listen to music
Soft, calming tunes can act as a soothing backdrop, helping you drift off. If music isn’t your thing, try white noise or ASMR instead.
💙 Music is a wonderful way to rest if you’re awake in the middle of the night. Calm has a wide selection of music to help with sleep like Chopin in the Rain.
7. Try journaling
Jotting down thoughts, worries, or even dreams can act as a mental offloading, allowing your mind to settle. Think of it as a kind, gentle chat with yourself.
💙 Check out Calm’s Sleep Journal. It can offer you a place to journal your thoughts before bed or if you wake up in the night.
8. Change your sleeping habits
Sometimes, a small change, like switching your sleeping direction, fluffing up your pillows, or even moving to a couch, can signal your brain that it's time to wind down. Sometimes, you need a more significant change, like fixing your sleep schedule.
Everyone is unique, so try a variety of techniques until you discover what works best for you. It's about understanding your body and its cues.
💙 One way you can adjust your sleep habits is to start winding down for bed long before your head hits the pillow. Try our Unwind with Gratitude guided practice tonight.
How to fall back asleep FAQs
Why do I wake up in the middle of the night and can’t go back to sleep?
Several factors can be at play here, from stress and anxiety to hormonal changes or even what you ate or drank before bed. The root cause can differ from person to person. However, pinpointing the cause and using helpful strategies like relaxation and avoiding screens at night can help you tackle the problem.
How can I fall back asleep in 5 minutes?
There's no guaranteed method, but deep breathing exercises or visualization techniques can help. Imagine a place where you feel utterly relaxed and calm. For some, it's a beach, for others, it might be a forest. Focus on the sensations of that place. Before you know it, you might just drift off.
Why do I wake up at 3 a.m. for no reason?
3 a.m. wake-ups can be so frustrating. Sometimes, this can be linked to the body's natural sleep cycle and the end of a REM cycle. However, it could also be due to stress, low blood sugar, or environmental factors like a sudden noise. Consider any patterns or pre-bed habits that might contribute.
Should I go back to sleep if I wake up tired?
If you wake up and still feel exhausted, it might be because you've woken up in a deep sleep phase. If you have the luxury of time, try going back to sleep for another 20-30 minutes. But a quick, refreshing morning routine can kickstart your day if you're on a tight schedule.
How to cure insomnia in 12 minutes?
While there's no instant cure for insomnia, it’s possible to use insomnia self-care practices to manage it. There are several techniques that might help you get back to sleep. First, try the 4-7-8 breathing method: breathe in for 4 seconds, hold for 7, and exhale for 8. This can help calm your mind. Guided sleep meditations or listening to calming music can also work wonders. The key is to find what soothes you the most and stick with it.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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