What can I do if I wake up and can’t fall back asleep?

Understand what is happening when you wake up

If you are wondering, “what can I do if I wake up and can’t fall back asleep?” you are not alone. Many people wake up in the middle of the night and then feel stuck in a loop of racing thoughts and frustration.

A few common reasons you might wake up and struggle to drift off again include:

Stress or racing thoughts
Noise or light in your environment
Discomfort, pain, or needing the bathroom
Irregular sleep schedule
Caffeine, alcohol, or heavy meals close to bedtime
Underlying sleep disorders or medical issues

You may not be able to fix every cause in the moment, but you can use simple strategies that help your body and mind relax so you can return to sleep more easily.

Important: If waking up and not being able to fall back asleep happens often, or you feel very tired during the day, talk with a doctor or sleep specialist to rule out underlying conditions (Healthline).

Stay calm and take the pressure off

One of the biggest barriers to falling back asleep is worrying about not sleeping. You look at the clock, count the hours until your alarm, and feel your anxiety rise.

Try gently shifting your mindset:

Instead of “I have to fall asleep right now,” think “I am just resting.”
Remind yourself that quiet rest is still helpful for your body.
Avoid clock watching. Turn your clock away from you so you are not tempted to keep checking it.

Health experts note that simply focusing on relaxing in bed, rather than forcing sleep, can ease the pressure and sometimes let sleep return on its own (Healthline).

If you feel your frustration rising and you know you have been awake for a while, it may be time to get out of bed briefly, which you will read about below.

Try gentle breathing to relax your body

Slow, steady breathing can signal to your nervous system that it is safe to relax. This can be especially helpful if your heart feels like it is racing or your mind will not slow down.

Use the 4-7-8 breathing method

The 4-7-8 technique is a simple pattern that supports relaxation and may help you fall back asleep if you wake up at night (Sleep Foundation).

Inhale quietly through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.

Repeat this cycle 4 times. Focus on the counting and the feel of the air moving in and out.

Try box breathing

Box breathing is another calming pattern you can do while lying in bed (Sleep Foundation).

Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
Hold again for 4 seconds.

Imagine each step as one side of a square and trace that square in your mind as you breathe.

Use mindfulness to quiet racing thoughts

If your brain feels very active and you keep thinking about your to do list, worries, or random memories, mindfulness can give your mind something gentler to focus on.

Mindfulness meditation is simply paying attention to the present moment with curiosity instead of judgment. This can reduce stress and improve sleep patterns over time (Healthline, Sleep Foundation).

A simple in bed mindfulness practice

While lying comfortably:

Notice your breath moving in and out without trying to change it.
When thoughts appear, acknowledge them softly: “There is a thought about tomorrow’s meeting.”
Then gently return your attention to your breath, the feel of the sheets, or the weight of your body on the mattress.

You can also silently repeat a calming word or phrase as a mantra, such as “peace” or “I am safe.” Research has found that repeating a relaxing mantra can reduce insomnia symptoms and promote sleep (Healthline).

Relax your muscles from head to toe

Your body might be holding more tension than you realize. Progressive Muscle Relaxation (PMR) is a technique that helps you release tightness and signal to your brain that it is time to rest.

Studies show PMR can reduce tension and support falling back asleep after nighttime awakenings (Sleep Foundation, WebMD).

How to do progressive muscle relaxation

Starting at your feet and moving upward:

Feet and calves

Gently curl your toes and tighten your calves for about 5 seconds.
Release and notice the difference between tension and relaxation.

Thighs and hips

Squeeze your thighs and glutes.
Hold 5 seconds, then relax completely.

Stomach and chest

Gently pull in your stomach and take a deep breath into your chest.
Hold, then exhale and let your muscles soften.

Hands and arms

Make gentle fists and tighten your forearms and biceps.
Hold, then release and let your arms rest heavily.

Face and jaw

Scrunch your face, then relax.
Gently unclench your jaw and rest your tongue on the floor of your mouth.

Move slowly and keep your breathing easy. If any movement causes pain, skip that area.

Decide when to get out of bed

Staying in bed for hours feeling restless can train your brain to associate your bed with frustration instead of sleep. Sleep experts suggest that if you cannot fall back asleep within about 15 to 20 minutes, it can help to get up for a short time (Healthline).

You do not need to watch the clock. Simply notice your own sense of time. If you feel stuck, consider these steps:

Get out of bed quietly and move to a dimly lit room.
Do a calming activity until you feel sleepy again.
Return to bed and give yourself another chance to fall asleep.

The goal is to break the cycle of lying awake and worrying while still protecting your overall rest.

Choose calming activities, not stimulating ones

When you do get up, the activity you choose matters. You want something that soothes your mind instead of waking it further.

Good options if you cannot fall back asleep

Health experts recommend relaxing, low key activities such as (Healthline, WebMD):

Reading a physical book or magazine in soft light
Listening to gentle music or a calm podcast at low volume
Taking a warm bath or shower
Doing light stretching or gentle yoga
Practicing breathing exercises or meditation in a chair

The key is to keep lights dim and move slowly so your body still receives the message that it is nighttime.

What to avoid when you wake up at night

Some habits make it harder to fall back asleep, even if they feel comforting in the moment:

Screens: Phones, tablets, and TVs emit blue light, which can suppress melatonin, the hormone that helps regulate your sleep cycle (Healthline, WebMD). Even quick social media checks can wake up your brain.
Bright lights: Turning on strong overhead lights tells your body it is time to be awake.
Work tasks: Checking email or doing work can trigger stress and wakefulness.
Heavy snacks or caffeine: Eating large amounts or having stimulants can disturb your sleep further.

If you do need to use a device briefly, consider turning the brightness down as far as possible. Some people also use blue light blocking glasses, although research on their effect is mixed (Healthline).

Create a calmer sound and light environment

Sometimes you wake up because your environment changes, such as a noisy neighbor, traffic, or a partner getting into bed. You cannot control everything, but you can create a more sleep friendly setting.

Manage nighttime noise

To block out disruptive sounds and help you fall back asleep, try (Healthline, Sleep Foundation):

Closing windows if outside noise is loud
Using earplugs, if they feel comfortable and safe for you
Turning on a fan for steady background sound
Using white noise, calming music, or nature sounds

A review in 2020 found that white noise may improve sleep for some people by masking sudden or irregular sounds (Healthline).

Use sound to relax your mind

Beyond blocking noise, sound can actively support relaxation. Research suggests that listening to calming music, white noise, or even ASMR sounds can help people fall asleep faster and wake less often by encouraging a relaxation response or blocking disruptive background noise (Sleep Foundation).

Experiment to see what works for you:

Gentle instrumental music
Rain or ocean sounds
White, pink, or brown noise tracks
Soft spoken ASMR content, if you find it soothing

Keep the volume low enough that it will not startle you if it changes.

Consider gentle movement or yoga

If your body feels restless or achy, a few minutes of gentle movement can help your muscles relax, which may make it easier to fall back asleep.

Health sources note that slow, controlled movements and light yoga before bed can improve sleep quality and help you drift off again if you wake in the night (Healthline).

You can try:

Simple stretches for your neck, shoulders, and back
A few seated forward folds or side stretches
Easy yoga poses that feel comfortable and stable

Move slowly and stay close to the floor to keep your body in a relaxed state instead of an exercise mode.

Use supplements carefully and with guidance

Some people explore natural supplements to support sleep. Research has found that options like magnesium and lavender oil may improve sleep quality and reduce insomnia symptoms for some individuals (Healthline).

However:

Supplements can interact with medications.
They may not be appropriate for everyone, including people who are pregnant or have certain health conditions.
Dosage and timing matter.

Because of this, it is best to talk with a doctor or pharmacist before trying new supplements, especially if you plan to use them regularly.

Prepare your mind before bed to reduce awakenings

What you do before you go to sleep can affect what happens in the middle of the night. While this will not fix every wake up, it can reduce how often you ask, “what can I do if I wake up and can’t fall back asleep?”

Write down your worries or to do list

If your brain tends to spin through tasks and worries, try getting those thoughts out on paper before you lie down. WebMD notes that writing a to do list can ease racing thoughts by moving them out of your head and onto a page (WebMD).

You might:

Jot down tasks for tomorrow in a quick list.
Note any worries, then add a simple next step for handling them.
Close the notebook and tell yourself, “I will come back to this tomorrow.”

Build a simple wind down routine

A consistent pre sleep routine tells your body it is time to slow down. Over time, this can make both falling asleep and falling back asleep easier.

You could try, for the 30 to 60 minutes before bed:

Dimming lights
Avoiding screens as much as possible
Doing gentle stretches or a few minutes of meditation
Listening to soft music or an audiobook

Small, repeatable steps are more important than a long, complicated ritual.

Know when to talk to a doctor

Occasional awakenings are part of normal sleep. However, it is a good idea to seek medical advice if you notice:

You wake up and cannot fall back asleep at least three nights a week.
This pattern continues for several weeks or longer.
You feel very sleepy, irritable, or unfocused during the day.
You snore loudly, gasp, or choke in your sleep.
You experience restless legs, pain, or other strong physical discomfort at night.

Health experts recommend consulting a doctor in these cases. You may be referred to a sleep specialist to look for possible sleep disorders or underlying health issues (Healthline).

Getting personalized guidance can help you find treatments that match your specific situation.

Quick recap of what you can do

When you wake up and cannot fall back asleep, try:

Staying calm and shifting your focus to resting instead of forcing sleep.
Using slow breathing methods like 4-7-8 or box breathing.
Practicing mindfulness or repeating a calming mantra.
Relaxing your muscles with a head to toe scan.
Getting out of bed after a while to do a quiet, low light activity.
Avoiding screens, bright lights, and stimulating tasks.
Using gentle sound, like white noise or soft music, to block disruptions.
Talking with a doctor if insomnia becomes frequent or affects your days.

You do not need to use every strategy at once. Start with one technique that feels simple, like slow breathing or turning on soothing background noise, and notice how your body responds. Over time, you can build a small toolkit that helps you feel more confident handling those middle of the night wake ups.