What to Do If You Have Trouble Going Back to Sleep in the Middle of the Night

Try these simple techniques to help you drift off and get the rest you need.

It’s 3 a.m. and you’re wide awake. For many, it’s a familiar scenario: the more you try to relax, the harder it is to drift off. Most of the time there’s nothing to worry about, Dr. Eti Ben Simon, Ph.D, a neuroscientist at U.C. Berkeley’s Center for Human Sleep Science, tells Thrive. “Nighttime awakenings are a perfectly normal part of sleep. Sleep is not a monolithic process; it fluctuates between deeper and more shallow stages. And for the most part, we don't even recall being awake at all.”

However, you may find yourself tossing and turning on a regular basis. Restless nights can become a vicious cycle that’s exacerbated by stress. Several studies have found that about a third of people experience disruptions to their sleep two or three times a week. 

“Nighttime awakenings become problematic when we find it hard to fall back asleep,” Dr. Ben Simon says. “If you can’t get back to sleep after 30 minutes, don’t lie in bed worrying. It’s helpful to find a good relaxation technique that works for you, in order to get back into a more sleepy state.” Dr. Ben Simon adds that if your sleep doesn’t improve, it’s a good idea to consult your doctor. 

If you find yourself up in the night, here are eight Microsteps to help you get back to sleep.

Keep a notebook by your bed and write a list of your worries.

Making a note about any problems that are keeping you awake, without trying to analyze or solve them, is a good way to quiet your mind.

If you can’t sleep, get out of bed for a while.

Leaving the bedroom can distract you and strengthen your body’s association with bed as a place where you rest and sleep, rather than where you lie awake. As soon as you feel sleepy, climb back into bed.

Read a calming book to help you feel sleepy.

Spending a few minutes reading a book without suspense can divert you from your worries and help you relax. 

Listen to soothing music without lyrics.

Research shows that classical or other instrumental music with slow, steady rhythms can help slow down our breathing and heart rate, signaling to our body that it's time to rest. 

If you can’t sleep, picture yourself in a calming place. 

This technique, known as visualization, can help you fall asleep. Imagine a peaceful spot and fill it with colors, objects, smells and sounds.   

Keep your clock or phone turned away from your bed.

When you can’t sleep, clock-watching can make you more worried and anxious. Focus on your breath and try to enjoy resting.

Try progressive muscle relaxation to help you get to sleep.

Starting with your feet, tense your muscles and then feel them relax. Repeat, moving slowly up your body, paying attention to your breathing. This exercise can help relax you mentally and physically, paving the way for sleep.

If you wake up in the middle of the night, try counting backward from 300 by three.  

This variation on counting sheep is purposely boring. It can distract your mind from stressful thoughts and help you get back to sleep.