Breathing exercises, listening to music, or muscle relaxation, among other sleep strategies, may help you fall asleep if you wake up in the middle of the night. But recurring awakenings might require a specialist.
It can be difficult to get enough sleep each night, especially if you have a form of insomnia that keeps you awake or from falling asleep. This is called sleep-maintenance insomnia.
Practicing certain sleep strategies may help.
1. Block out disruptive noises
If a disturbing sound outside your window wakes you, try shutting it to block it out. To drown out the sounds even more, you might also try:
- using earplugs
- turning on a fan
- listening to white noise
A 2021 research review found that white noise may improve sleep in some individuals. Results, however, were mixed, and more research is needed.
2. Leave your bed
Try moving into a different room if you haven’t fallen asleep in 15 minutes.
Then try doing something relaxing to distract your mind for a few minutes. This may make it easier to fall asleep when you return to bed.
3. Avoid staring at the clock
Staring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock completely.
Research published in 2019 suggests anxiety and trouble falling asleep are associated. People who manage anxiety often worry about falling asleep, and people who have trouble falling asleep often feel anxious.
4. Avoid screens
Turn off all your devices. Notification sounds may awaken you. Smartphones and other electronics also emit blue light that may suppressTrusted Source your body’s melatonin production.
Melatonin is a hormone that helps regulateTrusted Source your circadian rhythm and sleep cycles.
Blue light-blocking glasses are an inexpensive option that may improve sleep, according to a 2021 research review, but research is mixed.
5. Meditate or try breathing exercises
A 2018 research review on the effect of mindfulness meditation indicates breathing exercises or meditating may help treatTrusted Source some aspects of sleep disturbance and improve sleep quality.
However, more research is needed.
One exercise you can use is called the 4-7-8 breathing technique.
How to use the 4-7-8 breathing technique
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
Three ways to meditate for better sleep.
6. Relax your muscles
One technique that some people may find helps them relax and sleep is performing a full body body scan.
How to perform a full body scan
- Close your eyes and breathe slowly.
- Focus on your face and think about relaxing each of the muscles.
- Move to your neck and shoulders and think about relaxing them, too.
- Continue relaxing muscles in different parts of your body until you make it to your feet.
7. Sleep with the lights off
Resist the temptation to turn on the lights even if you get out of bed.
As with phone screens, the bright light may interfere with your body’s melatonin production and wake you up.
8. Focus on something boring
Research from 2018 found that many people report feeling sleepy when bored.
The classic “counting sheep” technique — or any uninteresting task that occupies your mind — may help distract you and make falling asleep easier.
9. Listen to relaxing music
Relaxing music may help calm your mind and coax you to sleep. Much like white noise, it can also block sounds that may be disrupting your sleep.
Research from 2018 has found that personal preference plays a large roleTrusted Source in determining what type of music is best at stimulating sleep for each individual.
You may want to experiment with several different music types until you find one that works for you.
10. Try sleep apps
Sleep apps offer relaxing:
- stories
- music
- sounds
Many of these apps offer free trials to give you time to find one that works for you. Some you can try are Calm and Headspace.
The occasional night of disrupted sleep isn’t a cause for concern.
However, if it’s becoming a pattern, you may want to talk with a doctor. They may help you identify the cause of your disrupted sleep and find ways to adjust your sleep habits.
A doctor may recommend that you see a sleep specialist to look for an underlying cause or sleep disorder.
If you wake up in the middle of the night, some strategies — such as meditating, listening to relaxing music, or doing an uninteresting task — may help you fall asleep faster.
If you can’t sleep after 15 to 20 minutes, you may want to move to another room for a few minutes before returning to bed.
If you notice that your insomnia is becoming a pattern, talk with your doctor. They may be able to help you find the root of your insomnia or refer you to a sleep specialist.
