Sweet Dreams: 8 Simple Steps to Fall Back Asleep in the Middle of the Night

It happens to everyone—you wake up in the middle of the night and can’t seem to fall back asleep. Don’t worry, it’s totally normal! Here are some simple steps you can take to help you drift back off and get the rest you need.

1. Stay Calm

First, don’t panic. Waking up at night is common, and it’s okay. Getting anxious about not falling asleep can make it harder to rest. Just remind yourself that you’ll be able to sleep again soon.

2. Keep the Lights Low

If you need to get up, use a dim nightlight or flashlight instead of turning on bright lights. Bright lights can trick your brain into thinking it’s time to wake up. Keep the lights low so your body stays in sleep mode.

3. Avoid Checking the Time

It’s easy to check the clock when you wake up, but this can make you feel more anxious. Seeing how much time has passed might stress you out. Try turning your clock away from view so you’re not tempted to look.

4. Relax Your Body

Try deep breathing. Breathe in slowly through your nose, hold it for a few seconds, and then breathe out slowly through your mouth. You can also try progressive muscle relaxation—tense each muscle group for a few seconds, then relax it. This helps calm your body and mind.

5. Do a Quiet Activity

If you’re still awake after about 20 minutes, get up and do something relaxing. Read a book, but choose something that won’t keep you awake with excitement. Listening to calm music can also help your mind relax.

6. Avoid Screens

Stay away from screens if you wake up in the middle of the night. Phones, tablets, and TVs give off blue light that can mess with your sleep. It blocks the production of melatonin, a hormone that helps you fall asleep.

7. Make Your Bedroom Comfortable

Make sure your bedroom is set up for sleep. Your mattress and pillows should be comfortable, and the room should be cool—around 60-67°F is perfect. Keep the noise and light to a minimum. If needed, use blackout curtains or a white noise machine.

8. Clear Your Mind

If your mind is racing, it might help to write down your thoughts in a notebook. This can help you clear your mind and relax. You could also try visualizing something peaceful, like a calm beach or a beautiful forest.

By following these simple steps, you’ll have a better chance of falling back asleep and getting a full night’s rest. Sweet dreams!