How to fall back asleep when you wake up at night

Waking briefly during the night is completely normal; most people do it several times without remembering. The problem is when you wake fully, start thinking, and sleep won't come back. Here's what tends to help.

Don't check the time

Seeing "3:12" starts the calculation: how many hours are left, how tired you'll be. That worry wakes you up further. Turn the clock away and leave your phone where it is.

Keep the lights off and the screen away

Bright light and scrolling are among the most reliable ways to stay awake. If you need sound, start it without looking at much: set up a soundscape before bed so it's one tap away.

Give your mind something dull to rest on

Racing thoughts feed on silence. A slow, quiet, uneventful sound gives your attention somewhere soft to land. Heavy Blanket, Slow Wave and Loli are made for exactly this, and they play in full above. Keep the volume barely audible.

Try a slow breathing pattern

Breathe in gently through your nose, then out for longer than you breathed in. Count the out-breaths. If you lose count, start again at one. It's boring on purpose.

If you're still awake after a while

If you've been lying awake for what feels like a long time, many sleep experts suggest getting up, going somewhere dim and doing something quiet and dull until you feel sleepy, then going back to bed. Lying in bed frustrated can teach your brain that bed is a place for being awake.

What to avoid

• Checking email or the news.
• Eating a large snack or having caffeine or alcohol.
• Working out how much sleep you've lost.

When to get help

If you regularly wake in the night and can't get back to sleep, or you're often exhausted during the day, talk to a doctor. Persistent sleep problems are common and treatable.

Frequently asked questions

Is it normal to wake up at 3am?

Yes. Brief awakenings are a normal part of sleep. It only becomes a problem if you regularly can't get back to sleep.

Should I put music on if I wake up?

If quiet, slow sound helps you relax, yes. Choose something without melody or lyrics, keep it low and use a timer like the sleep timer.

Does white noise help you go back to sleep?

It can, especially if noise woke you. See white vs pink vs brown noise.