Waking up in the middle of the night can be frustrating, especially when you’re chasing a good night’s rest. Over time, I’ve learned a few tips to help me get back to sleep, and I’ve come across some interesting science along the way. So here’s my guide—grounded in real experience and backed by facts—to help you get back to sleep fast.
1. Create a Relaxing Environment
I used to think I could sleep just anywhere. But it turns out, the environment matters a lot. Studies show the ideal room temperature for sleep is between 60-67°F. When I started keeping my room on the cooler side, I noticed I fell asleep faster and stayed asleep longer.
Then there’s lighting. Exposure to bright lights—especially blue light from screens—tells your brain it’s time to wake up. Now, I avoid checking my phone at night and use a dim nightlight if I need to get up. According to the National Sleep Foundation, even a brief exposure to light at night can delay melatonin release, making it harder to get back to sleep.
Tip: Noise matters too. If city sounds or a neighbor’s dog is disturbing your sleep, a white noise machine or fan can help. White noise has been shown to block out sudden sounds that can wake us up, and for me, it’s like a cozy blanket for my ears.
2. Stick to a Schedule
I used to think a strict sleep schedule was for kids, but I’ve learned adults need it too. Going to bed and waking up at the same time every day keeps your circadian rhythm—your body’s natural sleep-wake cycle—on track. Even one late night can throw this cycle off, which explains why I always felt extra groggy after a weekend of staying up late.
When I started keeping a steady schedule, I noticed my body got better at “knowing” when it was time to rest. Studies suggest that sticking to a regular sleep schedule improves sleep quality and has even been linked to a lower risk of heart disease and depression.
If you wake up in the middle of the night, experts say to avoid looking at your clock. Seeing the time can make you anxious and hyper-aware of how much sleep you’re losing, which only makes it harder to fall back asleep. Instead, I focus on breathing or closing my eyes to give my body time to reset.
3. Avoid Time Anxiety
Clock-watching used to be my worst habit. I’d wake up, check the time, and my mind would start racing: I’ve only got four hours left! Turns out, this “time anxiety” is common and can make sleeplessness worse. Research suggests that constantly checking the time at night increases stress and cortisol levels, making it even harder to relax and get back to sleep.
To solve this, I simply covered my clock and put my phone face down on the nightstand. Now, when I wake up, I don’t know the time, so I don’t stress about it. Instead, I close my eyes and do a few deep breaths, which has been proven to reduce cortisol by as much as 50%.
Tip: Try focusing on the feeling of being cozy in bed instead of stressing about sleep. Studies show that mindfulness practices can reduce insomnia and improve sleep quality by helping us stay calm.
4. Practice Progressive Relaxation Techniques
If I’m still too alert, I go for a technique called progressive muscle relaxation. You start with your toes, tensing each muscle group for a few seconds and then releasing. I work my way up, focusing on each area, and usually feel way more relaxed by the time I reach my head.
Progressive muscle relaxation has been shown in studies to significantly reduce insomnia and promote overall relaxation. Plus, focusing on your body’s sensations can take your mind off anxious thoughts. Pairing this with deep breathing has been a game-changer for me.
Breathing exercise I use: Breathe in for a count of four, hold for seven, then exhale for eight. This 4-7-8 method is known to calm the nervous system and promote relaxation.
Also Read: Top Hobbies to Help You Relax and Recharge
5. Limit Alcohol and Caffeine
This was a tough one for me. I used to have coffee late in the afternoon to keep my energy up, but it turns out caffeine stays in your system for up to 8 hours. If you’re sensitive to it, even a late-afternoon coffee can disrupt sleep. Now, I stick to caffeine in the morning only.
And then there’s alcohol. I used to think a nightcap helped me relax, but while alcohol can make you drowsy, it also disrupts the deep stages of sleep, leaving you more likely to wake up in the early morning. Research shows that alcohol interrupts the REM stage of sleep, which is essential for feeling refreshed. Since cutting down, I’ve been sleeping more soundly and waking up less often.
Also Read: 11 of the Healthiest Alcoholic Drinks According to Nutritionists
6. Stay Active, but Don’t Overdo It Before Bed
Exercise is one of the best things you can do for better sleep. Research shows that 30 minutes of moderate exercise can boost sleep quality, reducing the amount of time it takes to fall asleep and increasing the amount of deep sleep you get. But timing matters: if I exercise too late, I’m too pumped up to rest. Now, I stick to morning or afternoon workouts.
Regular physical activity also helps balance stress hormones, which can make sleep more restful. Studies show that people who exercise regularly report fewer sleep issues and wake up less during the night. For me, staying active has helped me fall asleep faster, sleep more deeply, and wake up feeling more refreshed.
Implementing these steps has completely changed my relationship with sleep. Now, when I wake up in the night, I know what to do to get back to sleep without stress. And it’s not just about feeling rested—sleep is tied to everything from mental health to heart health to our ability to concentrate. So, if you’re struggling, try these tips, see what works, and maybe share your sleep hacks with others. Good sleep isn’t just about quantity; it’s about quality, and with a few small changes, you can improve both.
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