How to Go Back to Sleep: Simple Techniques That Actually Work

Waking up in the middle of the night and struggling to fall back asleep is a frustrating experience we’ve all had. It’s called sleep-maintenance insomnia, and it can leave you staring at the ceiling, feeling anxious about tomorrow while precious sleep time slips away. The good news is that you don’t have to just lie there. If you’re wondering how to fall asleep fast in general, many of those same principles apply here. With a few simple techniques, you can gently guide your mind and body back to rest.

Why You Wake Up at Night?

Before we get into the solutions, it helps to understand why this happens. It often feels random, but there are usually underlying reasons.

Occasional wake-ups are a normal part of our natural circadian rhythm. However, if it’s happening consistently, it could be due to a few things:

• Environmental Factors: A room that’s too hot, too bright, or too noisy can easily pull you out of sleep.
• Lifestyle Choices: That late-afternoon coffee, an evening glass of wine, or scrolling on your phone right before bed can disrupt your sleep cycles.
• Health Conditions: Things like sleep apnea, hormonal shifts, or even certain medications can be the culprit.
• Age: As we get older, our sleep patterns naturally change, and we tend to spend more time in lighter stages of sleep.

Realizing that this is a common issue can take some of the pressure off. You’re not alone in this, and there are gentle ways to handle it.

Breathing Exercises to Calm Your Mind

When you wake up and can’t get back to sleep, your mind might start racing. Your heart rate quickens, and cortisol (the stress hormone) can kick in. The quickest way to counteract this is by focusing on your breath. It signals to your nervous system that it’s time to calm down.

The 4-7-8 Breathing Technique

This is one of my go-to methods. Dr. Andrew Weil calls it a “natural tranquilizer for the nervous system.”

• Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose for a count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making that whoosh sound again, for a count of eight.
• This is one breath. Inhale again and repeat the cycle three more times for a total of four breaths.

This technique forces your heart rate to slow down and brings a sense of calm almost immediately.

Box Breathing Method

If the 4-7-8 count feels too long, box breathing is a simpler alternative. It’s often used by athletes and Navy SEALs to stay calm under pressure.

• Inhale slowly through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Hold your breath again for a count of four.
• Repeat for a few minutes until you feel your body relax.

Imagine you’re drawing a square with your breath. It’s simple, effective, and gives your anxious mind something to focus on other than the fact that you’re awake.

Progressive Muscle Relaxation Techniques

Sometimes, the reason you can’t fall back asleep is physical tension you don’t even realize you’re holding. Progressive Muscle Relaxation (PMR) is a fantastic way to release it.

The idea is to systematically tense and then release different muscle groups.

• Lying in bed, start with your feet. Tense all the muscles in your feet and toes, squeezing for about 5-10 seconds.
• Release the tension completely and notice the feeling of relaxation.
• Move up to your calves, tense them, and then release.
• Continue this process all the way up your body: thighs, glutes, abdomen, chest, arms, hands, shoulders, neck, and face.

By the time you reach your head, your entire body will feel heavier and more relaxed, making it much easier to drift off.

Body Scan Meditation for Deep Relaxation

Similar to PMR but without the tensing, a body scan meditation helps you shift your focus from racing thoughts to physical sensations.

Simply lie comfortably and bring your attention to your toes. Notice any sensations—warmth, coolness, tingling—without judgment. Slowly move your awareness up through your feet, ankles, legs, and the rest of your body.

The goal isn’t to feel something special; it’s just to notice. This mindfulness practice anchors you in the present moment and keeps your mind from wandering into stressful thoughts about tomorrow.

When to Get Out of Bed

Here’s a counterintuitive tip that sleep experts swear by: if you’ve been trying to fall back asleep for about 15-20 minutes without success, get out of bed. It might seem strange to wonder about how long should it take to fall asleep, but staying in bed while feeling frustrated can create a mental association between your bed and wakefulness.

Go to another dimly lit room and do something calm and boring.

• Read a chapter of a dull book (no thrillers!).
• Do some light stretching.
• Listen to calming music.

Avoid screens, bright lights, and any engaging tasks. When you start to feel sleepy again, head back to bed.

Creating the Right Sleep Environment

Your bedroom environment is crucial for good sleep hygiene. When you wake up, resist the urge to turn on bright lights. Even a little bit of light can signal to your brain that it’s time to wake up by suppressing melatonin production.

Keep your room:

• Dark: Use blackout curtains or a sleep mask.
• Cool: The ideal temperature for sleep is around 65°F (18.3°C).
• Quiet: Block out noise with earplugs or a white noise machine.

Using White Noise and Calming Sounds

If you’re awakened by a sudden noise, a white noise machine or app can help by creating a consistent, soothing auditory blanket. This masks abrupt sounds like a car door slamming or a dog barking.

Nature sounds, like rain or ocean waves, can also be very effective. Some people even find ASMR (autonomous sensory meridian response) content with its whispering and soft sounds to be deeply relaxing.

What to Avoid When You Wake Up

What you don’t do is just as important as what you do. Avoid these common mistakes:

• Watching the Clock: This is the biggest one. Clock-watching creates a cycle of anxiety and pressure about how little sleep you’re getting.
• Using Your Phone: The blue light from screens is a major sleep disruptor. It tricks your brain into thinking it’s daytime.
• Turning on Bright Lights: As mentioned, this kills melatonin production. Use a dim nightlight if you need to get up.
• Engaging in Stimulating Activities: Don’t check work emails, start cleaning, or plan your day. This activates your brain and makes sleep nearly impossible.

Mindfulness Meditation and Guided Imagery

If your mind is caught in a loop of worry, mindfulness can help break the cycle. Instead of fighting your thoughts, simply acknowledge them without judgment and let them pass like clouds in the sky.

Guided imagery is another powerful tool. Close your eyes and visualize a peaceful place in great detail—a quiet beach, a serene forest, a cozy cabin. Engage all your senses. What do you see, hear, smell, and feel? This mental escape can be so immersive that you drift off to sleep without realizing it. This can be particularly helpful if you’re trying to figure out how to go back to sleep after a nightmare.

Sleep Apps and Audio Resources

You don’t have to do this alone. There are amazing resources available right on your phone (just remember to keep the screen dark!).

Apps like Calm and Headspace offer guided meditations, sleep stories narrated by soothing voices, and calming soundscapes designed specifically to help you fall back asleep. Many have free trials, so you can experiment to find what works for you. Just set it to play and put your phone face down.

Lifestyle Changes for Better Sleep Continuity

Finally, while the techniques above are great for in-the-moment relief, the ultimate goal is to prevent these awakenings in the first place.

Consider these long-term strategies:

• Maintain a Consistent Schedule: Go to bed and wake up around the same time every day, even on weekends.
• Limit Caffeine and Alcohol: Avoid caffeine after lunch, and limit alcohol in the evening. While alcohol can make you feel drowsy initially, it often causes awakenings later in the night.
• Get Regular Exercise: Physical activity is great for sleep, but try to avoid intense workouts too close to bedtime.
• Create a Relaxing Bedtime Routine: Spend the last hour before bed winding down without screens. Read a book, take a warm bath, or listen to music.

Conclusion

Waking up at night can feel isolating, but it’s a shared human experience. Instead of fighting the wakefulness, try gently inviting sleep back with these calming techniques. Be patient with yourself—some nights will be easier than others.

By focusing on relaxation instead of frustration, you can turn those long, dark hours back into restful sleep. For more tips on wellness and finding balance, feel free to explore more on my blog, www.notonetype.org.