Waking up in the middle of the night and struggling to return to sleep is a frustrating experience shared by millions. Known as sleep-maintenance insomnia, this condition disrupts rest and can leave you feeling exhausted the next day. Fortunately, experts suggest that certain strategies—ranging from breathing exercises to sound therapy—can help guide your mind and body back into sleep.

Here are 10 evidence-based tips to help you fall back asleep when the night doesn’t go as planned.

1. Block Out Disruptive Noises

If external sounds such as traffic, barking dogs, or street activity are waking you up, start by minimizing their impact:

• Close windows to reduce outside noise.

• Use earplugs or white noise machines.

• Turn on a fan to create ambient sound.

A 2021 research review found that white noise may aid sleep in some individuals, though results were mixed and more research is needed.

2. Leave the Bed Temporarily

If you find yourself lying awake for more than 15 minutes, sleep experts recommend leaving the bedroom. Go to a quiet, dimly lit room and engage in a calming activity such as light reading or deep breathing. The goal is to relax your mind before returning to bed.

3. Avoid Watching the Clock

Checking the time repeatedly can increase anxiety and make falling back asleep even harder. Studies have shown a strong link between sleep anxiety and insomnia. If possible, consider turning your clock face away or removing visible clocks from your room entirely.

4. Eliminate Screen Time

Electronic screens emit blue light, which can suppress melatonin, a hormone critical to sleep. To avoid disrupting your circadian rhythm:

• Silence all notifications.

• Avoid smartphones, tablets, and televisions.

• Consider wearing blue light-blocking glasses, which may improve sleep, though scientific findings remain mixed.

5. Practice Breathing or Mindfulness Meditation

Mindfulness practices are increasingly recognized for their sleep benefits. A 2018 review suggests that meditation and breathing exercises may alleviate sleep disturbances.

Try the popular 4-7-8 breathing technique:

• Inhale through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly through your mouth for 8 seconds.

Repeat several times to help ease mental tension.

6. Try a Full-Body Muscle Relaxation Scan

Progressive muscle relaxation can help release built-up physical tension that may be keeping you awake.

How to perform a body scan:

1. Close your eyes and breathe deeply.

2. Focus on relaxing muscles in your face.

3. Move to your neck and shoulders, continuing downward to your toes.

4. Slowly release tension from each body part as you go.

7. Keep the Lights Off

Resist the urge to flip on lights—even when you get up. Artificial lighting, like screens, can disrupt melatonin production and make it harder to return to sleep. If light is necessary, use a low-wattage nightlight instead.

8. Focus on Something Boring

A 2018 study found that boredom may promote sleepiness. Distracting yourself with a simple, dull mental task—like counting sheep or listing countries alphabetically—may help ease you back into slumber.

9. Listen to Relaxing Music

Soothing music can relax the nervous system and mask disruptive noises. According to research, personal preference plays a large role in determining what kind of music is most effective.

Try experimenting with different genres like ambient, classical, or nature sounds to discover what works for you.

10. Use Sleep Apps for Guided Help

Modern sleep apps offer features like:

• Guided meditations

• Calming soundscapes

• Bedtime stories

Apps like Calm, Headspace, and others often offer free trials, allowing you to find one that aligns with your needs.

When to Consult a Doctor

Occasional wake-ups are normal. However, if you frequently wake up during the night and struggle to fall back asleep, it may be time to consult a healthcare professional. A physician can help:

• Identify underlying causes (e.g., stress, sleep apnea, hormonal changes)

• Recommend behavioral strategies

• Refer you to a sleep specialist if necessary

Takeaway

If you find yourself wide awake in the middle of the night, don’t panic. Many proven strategies—from breathing techniques to white noise—can help you ease back into restful sleep. If the problem becomes chronic, speaking with a medical professional may uncover deeper issues and offer long-term solutions.

A good night’s sleep isn’t just about falling asleep—it’s about staying asleep. With a little practice and the right tools, restful nights can become the norm again.