It can be frustrating and exhausting to wake up in the middle of the night and struggle to fall back asleep.
Luckily, there are several proven techniques that can help calm your mind and guide you gently back into slumber.
Here are some practical tips to try the next time you’re wide awake at 3:17 AM and staring at the ceiling.
Block out disturbing sounds
External noises can easily interrupt your sleep and keep you awake. Try closing the window, using earplugs, or turning on a fan or white noise.
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Research from 2021 suggests white noise can improve sleep quality for some people, although results vary.
Leave the bedroom
If you haven’t fallen asleep again after 15 minutes, it’s a good idea to get out of bed and move to another room.
Do something calming and non-stimulating for a few minutes. This can help distract your mind from sleeplessness and make it easier to fall asleep once you return to bed.
Avoid looking at the clock
Staring at the clock only increases your stress about being awake. Consider removing your alarm clock from the bedroom altogether.
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Studies have shown a strong link between sleep difficulties and anxiety, and watching time pass can make it worse.
Turn off all screens
Screens emit blue light that disrupts melatonin production – the hormone responsible for regulating your sleep-wake cycle.
Notification sounds can also wake you up. If you must use a screen, try wearing blue-light-blocking glasses to minimize the effects.
Try breathing exercises or meditation
Mindfulness and focused breathing can help relax your nervous system.
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One effective method is the 4-7-8 technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.
Repeat this several times.
Do a muscle relaxation exercise
Progressive muscle relaxation, also known as a body scan, can calm both your body and mind.
Close your eyes, breathe deeply, and focus on relaxing each muscle group, starting with your face and shoulders, all the way down to your toes.
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Keep the lights off
Even if you get out of bed, avoid turning on bright lights.
Just like screens, regular lighting can suppress melatonin production and make it harder to fall back asleep. Use dim lights or a nightlight if you need some visibility.
Think about something boring
Boredom can be surprisingly effective in triggering drowsiness. Try counting sheep or focus on something repetitive and dull.
This technique helps shift your attention away from overthinking and can lull your brain back to a sleep-ready state.
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Listen to calming music
Relaxing music can ease tension and promote faster sleep. It can also mask disruptive noises in your environment.
Try different styles of music to find what soothes you best, whether it’s ambient sounds, classical, or soft jazz.
Use a sleep app
There are plenty of apps available that offer sleep-friendly tools such as calming soundscapes, guided meditations, or bedtime stories.
These can help you unwind and create a consistent nighttime routine, even when you wake up unexpectedly.
This article is based on information from Healthline.