How to Fall Back Asleep After Waking Up in the Night
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Time to read 4 min
Few things are more frustrating than waking up in the middle of the night, glancing at the clock and realising you've still got hours before your alarm goes off.
For some people, falling back asleep happens naturally. For others, the moment they're awake, their mind starts racing. Thoughts about work, tomorrow's plans or simply worrying about not sleeping can make it feel impossible to switch off again.
The good news is that waking briefly during the night is completely normal. Most of us wake several times without even remembering it. The problem usually starts when we become fully alert and struggle to drift back to sleep.
If you've been searching for how to fall back asleep, these simple tips may help.
Don't Panic If You Wake Up
The first thing to remember is that waking during the night doesn't necessarily mean you've had a bad night's sleep.
In fact, brief awakenings are a normal part of the sleep cycle. Many people simply don't remember them because they fall asleep again within a few minutes.
The more frustrated you become about being awake, the harder it often becomes to relax.
Instead of thinking, "I'm never going to get back to sleep," remind yourself that your body already knows how to sleep. Your job is simply to give it the chance.
Resist the Urge to Check the Time
One of the quickest ways to become more awake is to check your phone or clock.
Seeing that it's 2:47am or 3:18am often starts a countdown in your head.
"If I fall asleep now, I'll only get four more hours..."
That kind of thinking increases stress and makes it even harder to relax. If possible, turn your clock away from the bed and avoid looking at your phone altogether.
Keep the Room Dark
Bright light tells your brain it's time to wake up.
If you need to get out of bed, keep lighting as dim as possible and avoid switching on bright overhead lights.
A Contoured Blackout Sleep Mask can also help if light from street lamps, hallway lights or early sunrise is disturbing your sleep.
If lighter mornings are becoming a regular problem, our guide on Why Am I Waking Up Earlier When It Gets Lighter? explains why it happens and what can help.
Avoid Reaching for Your Phone
It's tempting to scroll through social media or reply to messages while you're awake.
Unfortunately, that's usually the opposite of what your brain needs.
The combination of bright screens and engaging content can make you feel even more alert.
Instead, give yourself permission to lie quietly for a few minutes without trying to force sleep.
Often, that's enough for your body to settle again.
Try Slow, Steady Breathing
You don't need complicated breathing techniques.
Simply slowing your breathing can help signal to your body that it's time to relax.
Try breathing in gently through your nose for four seconds, then breathing out slowly for six seconds.
Focus on the feeling of your breathing rather than worrying about whether you're asleep yet.
The aim isn't to make yourself fall asleep instantly—it's to help your body become calm enough for sleep to happen naturally.
If You Can't Sleep, Get Up for a Short While
If you've been lying awake for around 20 minutes and feel increasingly frustrated, it can sometimes help to leave the bedroom briefly.
Choose something calm and relaxing, such as:
Reading a few pages of a book.
Listening to quiet music.
Stretching gently.
Practising mindfulness.
Avoid checking emails, watching television or doing anything that makes you feel more awake.
Return to bed when you begin to feel sleepy again.
Think About Your Evening Routine
Sometimes the reason you're struggling to get back to sleep starts long before bedtime.
Late meals, alcohol, caffeine, screen time or a busy evening can all make sleep feel lighter and more easily disturbed.
A consistent wind-down routine helps tell your brain that it's time to rest.
If you're looking for ideas, our guide on How to Wind Down Properly Before Bed shares simple habits that can help you relax before you even get into bed.
Make Your Bedroom Comfortable
A comfortable sleep environment can make it easier to drift back off.
Think about:
Keeping your bedroom cool.
Reducing noise where possible.
Blocking out unwanted light.
Wearing comfortable sleepwear.
Making sure your pillow supports you properly.
Sometimes it's the smallest adjustments that make the biggest difference.
Don't Worry About One Bad Night
We've all had nights where sleep doesn't go to plan.
One restless night won't undo all your good sleep habits.
In fact, worrying about how tired you'll be tomorrow often causes more problems than the lack of sleep itself.
Try to focus on resting rather than chasing sleep.
Even quiet relaxation can still be beneficial.
Final Thoughts
If you've been wondering how to fall back asleep after waking in the night, remember that waking up briefly is completely normal.
Rather than forcing yourself to sleep, focus on creating the right conditions for it to happen naturally. Keeping lights low, avoiding your phone, slowing your breathing and sticking to a consistent bedtime routine can all help your body settle back into sleep.
Some nights will always be better than others, but building healthy sleep habits over time gives you the best chance of enjoying more restful nights.
FAQ
Is it normal to wake up in the middle of the night?
Yes. Most people wake briefly several times during the night, often without remembering it. It only becomes a problem if you regularly struggle to fall back asleep.
Why can't I get back to sleep after waking up?
Stress, anxiety, light, noise, temperature and changes to your routine can all make it harder to drift back to sleep once you're fully awake.
Should I stay in bed if I can't sleep?
If you've been awake for around 20 minutes and feel frustrated, it may help to get up briefly and do something relaxing before returning to bed when you feel sleepy again.
Does looking at your phone make it harder to fall asleep?
Yes. Bright screens and stimulating content can make you feel more alert, making it harder to relax and fall back asleep.
Can a sleep mask help if I wake up during the night?
If light is waking you up or making it difficult to get back to sleep, a blackout sleep mask can help create a darker sleeping environment.
