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Problems Sleeping
Can’t seem to fall back asleep once you’re awake? You’re not alone. Our tips can help you get back into dreamland without staring at the ceiling for hours on end.
6 Min Read | By Brett Janes
Last Modified 20 October 2025 First Added 7 May 2019
There are many reasons you may be waking up in the middle of the night, from your partner snoring loudly next to you, or even troubling thoughts about the day before. Once you’re unexpectedly awake, it can often be difficult to fall asleep. But the good news is there are many ways for you to get back to sleep, with little effort.
If you can’t get back to sleep within 20 minutes, get up and do something calming. Read a book, stretch, or listen to soft music in dim light. Doing this in a quiet space outside your bedroom can help your brain re-associate your bed with sleep.
Avoid bright lights and screen use, as studies show bright light can delay melatonin production by up to 90 minutes. Instead, use a dim lamp or a warm-coloured night light, as these can help keep your body in night mode.
Clock-watching increases anxiety and alertness. Instead, turn your clock away, cover it, and don’t even think about checking your phone. Try to distract your mind and focus on slow, steady breathing to keep your mind calm.
A good reason you might struggle to fall asleep after waking up is that you’re too hot. Your body needs to drop in temperature to sleep, so keep your room between 16°C and 18°C, wear breathable fabrics, and avoid heavy bedding that traps heat.
Check out our tips for staying cool at night to get better sleep.
If you can’t get back to sleep, you can experiment with relaxation breathing techniques. One of these is the 4-7-8 breathing method, which can slow your heart rate and relax your body. Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly for 8. Repeat this four times until you feel relaxed enough to sleep.
Another relaxation technique is the Progressive Muscle Relaxation method (PMR). With this, the trick is to tense and then relax every muscle in your body, from your head to your toes. For example, smile to create tension in your cheeks and then release it. Do the same with your neck, arms, chest, legs, and feet to relax your whole body. This helps to release physical tension and signals your body that it’s safe to sleep.
When you just can’t get back to sleep, another method you can try is imagery visualisation. It’s a type of meditation that can distract your busy mind and help you feel relaxed enough to drift away into a deep slumber. Imagine yourself walking through a forest, lying on a beach or floating in water to engage your senses in a soothing mental escape.
If your mind is racing, try the 5-4-3-2-1 grounding method. This mindfulness technique helps lower anxiety and re-centre your focus by returning to the present moment. Name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste to help you relax back into sleep after waking up.
When you wake in the middle of the night, your priority is getting back to sleep as quickly as possible. This is where the military sleep method comes in. Relax your face, shoulders and limbs and clear your mind for 10 seconds. With practice, many fall asleep in just two minutes.
If you wake up uncomfortable or tense, shift to a different position and flip to the cold side of the pillow. If snoring usually keeps you or your partner awake, consider sleeping on your side to improve airflow.
Soft music, gentle rain, or white noise can mask disruptive background sounds and promote relaxation. Keep the volume low and steady, and it should be easy to fall back asleep after waking up.
Need inspiration for what to listen to? Check out the best sounds to help you sleep more peacefully.
Scents like lavender, chamomile and sandalwood are proven to encourage calmness. Use a pillow spray or a diffuser to create a soothing bedtime atmosphere to help you drift back into dreamland. For more, read our guide to essential oils and aromatherapy for sleep.
The 10-3-2-1-0 method is a simple formula that signals to your body it’s time to wind down naturally, improving sleep quality and helping you stay asleep. If you can’t get back to sleep after waking up periodically, it may be time to adopt this routine into your schedule:
To get rid of sleepless nights in the long term, you can make a few lifestyle changes to increase your chances of a good night’s rest. First and foremost, it’s important to establish a sleep pattern by falling asleep and waking up early in the morning at the same time every day. It’s also important to schedule around 8 hours every night. To help you do this, try our Sleep Calculator.
It might be helpful to start keeping a sleep diary to stick to a sleep schedule. With this, you can record your sleep patterns and habits and then talk to your GP about them to see if you can devise a strategy for sleeping better. There are many benefits of keeping a sleep journal, including reduced stress, increased creativity and improved sleep in the long term.
It’s common to wake up once or twice during the night – and there are plenty of reasons why this might happen. Here are ten of the most common causes and what you can do about them:
Waking up around 3 am is often linked to a spike in cortisol (the stress hormone), anxiety, low blood sugar, or environmental factors such as noise, light, or overheating. Reducing stress and avoiding stimulants before bed can help. For more information, why don’t you check out our article on why do I keep waking up at 3 am?
Middle-of-the-night insomnia, also known as sleep-maintenance insomnia, occurs when you wake during the night and find it difficult to fall back asleep. While occasional wakings are normal, if this happens regularly, it may be linked to stress, anxiety, certain medications, or underlying sleep disorders. Addressing the underlying causes can make it easier to return to sleep – and it’s often treatable with simple lifestyle changes. If you continue to struggle, consider speaking with your GP for further support.
You can’t force sleep, but you can create ideal conditions to help you fall asleep faster. Try breathing, grounding, or visualisation exercises and avoid looking at your phone or clock. Sleep will find you if you’re patient. You can always try getting up and doing something until you’re tired.
Waking up at night doesn’t have to mean a sleepless struggle. With the right environment, relaxation techniques, and healthy habits, you can guide your body back to rest and wake up feeling refreshed. Try these strategies consistently, and soon those middle-of-the-night wake-ups will become just a minor blip in an otherwise peaceful night’s sleep. For more, check out our infographic below.
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