HOW TO FALL BACK ASLEEP IN THE MIDDLE OF THE NIGHT
12 Expert Tips for Restful Sleep
Waking up in the middle of the night and struggling to fall back asleep can be frustrating and exhausting. Whether it is stress, discomfort, or a racing mind, interrupted sleep affects millions of adults – and can negatively impact your mood, energy, and productivity the next day.
If you often find yourself staring at the ceiling in the early hours, you are not alone…
Let’s look at experts’ tricks to fall back asleep in the middle of the night, offering practical, science-backed strategies along with insight into the role your sleep environment – especially your mattress and bedding – plays in getting quality rest.
Table of Contents
Why Do People Wake Up in the Middle of the Night?
Before learning how to fall back asleep in the middle of the night, it is important to understand why it happens in the first place. Common reasons include:
Stress and anxiety: Racing thoughts can activate your nervous system, keeping you alert.
Noise disturbances: Snoring, pets, young kids, or outside noise can disrupt sleep.
Temperature changes: A room that’s too hot or too cold can wake you.
Needing to use the bathroom: Nocturia, or frequent nighttime urination, is common.
Discomfort: Poor mattress support, pillows, or bedding can lead to pressure points or aches from lack of support.
Sleep disorders: Conditions like insomnia, sleep apnea, or restless leg syndrome often cause nighttime awakenings.
Understanding your specific triggers will help you choose the right strategies for falling back asleep quickly.
Is It Normal to Wake Up at Night?
Yes. According to sleep experts, it is normal to wake up once or twice during the night — often at the end of a sleep cycle. However, when you can’t return to sleep within 15–20 minutes, or if it happens regularly, it becomes a problem.
The clinical term for this is sleep maintenance insomnia, and it can negatively affect your health if left unaddressed. That’s why learning how to fall back asleep in the middle of the night is so important and valuable.
How to Fall Back Asleep in the Middle of the Night: 12 Proven Tips
1. Stay Calm and Don’t Check the Clock
Clock-watching increases anxiety. Resist the urge to check the time—it only raises stress levels and increases alertness, making it harder to drift off.
2. Practice Deep Breathing or Meditation
Deep breathing activates the parasympathetic nervous system and promotes relaxation. Try the 4-7-8 breathing method:
Inhale for 4 seconds
Hold for 7 seconds
Exhale slowly for 8 seconds
This helps reset your body’s stress response and may help you fall back asleep more easily.
3. Use a Body Scan to Relax Muscles
A body scan involves mentally scanning your body from head to toe, relaxing each muscle group. This progressive relaxation technique reduces physical tension and anxiety.
4. Get Out of Bed if You Can’t Sleep After 20 Minutes
If you can’t sleep after 20 minutes, get out of bed and do something calming in dim light. Try reading a physical book or listening to soothing music until you feel sleepy.
Avoid screens, as the blue light from phones and tablets can suppress melatonin and interfere with your sleep cycle. A Kindle on reverse lighting (black screen, white letters) can be a really good way to relax back into sleep.
5. Keep the Lights Low
Bright light can disrupt your circadian rhythm. If you need to move around, use a soft, red night light or dim lighting to preserve your natural melatonin production.
6. Try a Sleep-Friendly Activity
Activities like journaling, coloring, knitting, or listening to a meditation podcast can shift your focus away from worries and help you wind down again.
7. Avoid the Urge to Pick Up Your Phone
Scrolling through social media or answering emails can overstimulate your brain. Set your phone to Do Not Disturb or leave it in another room to avoid temptation and being exposed to blue light.
8. Keep Your Bedroom Cool and Comfortable
The ideal sleep temperature is between 60–67°F (15–19°C). A room that is too warm can disrupt your body’s natural sleep cycle, especially during REM sleep.
Cooling mattress toppers, breathable sheets, or comforters made with moisture-wicking materials can help regulate your temperature.
9. Limit Fluid Intake Before Bed
If you frequently wake up to use the bathroom, try cutting off fluid intake an hour or two before bedtime. Avoid caffeine and alcohol late in the evening, both of which can interfere with sleep. Here’s our list of what not to eat before bed.
10. Use Aromatherapy or Calming Scents
Lavender, chamomile, and sandalwood essential oils may help reduce anxiety and promote relaxation. You can use a diffuser, pillow spray, or a calming balm.
11. Use Visualization Techniques
Try picturing a peaceful scene — like walking through a quiet forest or lying on a beach. Visualization can distract your mind from stress and help induce sleepiness.
12. Create a Worry Journal
If racing thoughts keep you awake, keep a notebook by your bed to jot down your worries. Writing them down can help offload your thoughts and bring mental relief.
Sleep Environment Tips That Help You Sleep Better
A restful sleep environment is key to both staying asleep and knowing how to fall back asleep in the middle of the night. Focus on:
Blackout curtains to block light
White noise machines or fans to muffle disruptive sounds
Cool room temperature to avoid overheating
High-quality bedding that supports your body’s needs
Your sleep space should feel like a sanctuary—quiet, dark, and cool.
How Your Mattress and Bedding Affect Sleep Interruptions
Your mattress isn’t just about comfort—it directly impacts sleep quality. If you often wake up due to back pain, overheating, or discomfort, it could be a sign that your sleep surface isn’t meeting your body’s needs in terms of support and pressure relief.
Here’s what to look for in a mattress that supports uninterrupted sleep:
Pressure Relief
A mattress that contours to your body can reduce pressure points, especially around the shoulders, hips, and lower back, and even more so for side sleepers.
Motion Isolation
If you share your bed, a mattress with good motion isolation (like memory foam or hybrid models) can prevent disruptions when your partner moves.
Temperature Regulation
Hot sleepers should look for cooling gel foams, breathable covers, or latex mattresses that promote airflow.
Hypoallergenic Materials
For allergy-prone sleepers, a hypoallergenic mattress and bedding can reduce nighttime coughing or congestion that wakes you up. Search our website for organic cotton, bamboo, eucalyptus, or Tencel products!
Proper Support
A mattress that sags or lacks support can lead to tossing and turning. The right firmness level based on your sleep position is essential.
We’ve reviewed top mattresses designed for deeper sleep—browse our mattress reviews and bedding guides for curated recommendations that fit your sleep style.
When to See a Sleep Specialist
If you are regularly struggling with how to fall back asleep in the middle of the night, and home strategies aren’t working, consider talking to a doctor or sleep specialist. You may be dealing with:
Insomnia
Sleep apnea
Restless leg syndrome
Chronic anxiety or depression
A sleep study or behavioral sleep therapy may be helpful in identifying and treating the root cause.
Final Thoughts: Reclaim Your Rest
Knowing how to fall back asleep in the middle of the night is not just about what you do in the moment—it is about creating consistent habits, maintaining a healthy sleep environment, and managing stress effectively.
Start with small changes:
Improve your bedtime routine
Invest in the right mattress and bedding
Cut out habits that interfere with sleep
Waking up at night doesn’t have to mean the end of restful sleep. With the right tools and mindset, you can learn to fall back asleep with ease—and wake up feeling restored.
References
- Harvard Health Publishing. (2024). Blue light has a dark side . Retrieved from https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
- Berkeley – Greater Good in Education. Body Scan for Sleep. Retrieved from https://ggie.berkeley.edu/practice/body-scan-for-sleep/
FAQ
Most frequent questions and answers
Common causes include stress, noise, temperature changes, or an uncomfortable mattress.
Yes, checking the clock can increase anxiety and make it harder to fall back asleep.
Get out of bed and do something calming in dim light, like reading or stretching.
A Yes, caffeine, alcohol, and drinking too much fluid before bed can disrupt sleep. mattress helps physically, but it can’t neutralize disruptive energy flow caused by poison arrows.
A mattress that’s too soft, firm, hot, or unsupportive can cause discomfort and wakefulness.
More Sleep Resources
Why do I keep waking up in the middle of the night?
Common causes include stress, noise, temperature changes, or an uncomfortable mattress.
Is it bad to check the time when I wake up at night?
Yes, checking the clock can increase anxiety and make it harder to fall back asleep.
What can I do if I can’t fall back asleep after 20 minutes?
Get out of bed and do something calming in dim light, like reading or stretching.
Can certain foods or drinks cause nighttime wake-ups?
Yes, caffeine, alcohol, and drinking too much fluid before bed can disrupt sleep.
How can my mattress affect sleep interruptions?
A mattress that's too soft, firm, hot, or unsupportive can cause discomfort and wakefulness.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
