Ashwin Lewis
Waking up in the middle of the night and being unable to fall back asleep is called sleep-maintenance insomnia. This may be caused by health problems, depression, or stress. If you find yourself waking up and unable to fall back asleep, there are several strategies you can try to help you fall back asleep, such as breathing exercises, meditation, listening to calm music, or progressive muscle relaxation.
What to do when you wake up and can't sleep
| Characteristics | Values |
|---|---|
| Stay in bed | No, get up and sit in a comfortable chair in another room |
| Lights | Keep them off or low |
| Activities | Read a book, listen to quiet music, play a word game, practice meditation and breathing exercises, listen to white noise, play a boring game or read an uninteresting article |
| Time | If you haven't fallen asleep in 15-20 minutes, move to another room and do something relaxing |
| Sleep schedule | Stick to your sleep schedule every day, including days off |
| Napping | Don't nap during the day |
| Sleep aids | Prescription drugs, sleep aids, medication |
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What You'll Learn
Try breathing exercises or listening to calming music
If you wake up and can't fall back to sleep, breathing exercises and calming music can help you relax and drift off again.
Breathing exercises
Breathing exercises can help calm your mind and body and prepare them for sleep. There are several different techniques you can try:
- Diaphragmatic breathing: Lie on a flat surface with your knees bent and a pillow under your head and knees. Place one hand on your upper chest and the other hand on your stomach, just below your rib cage. Breathe in through your nose, focusing on drawing the breath down to your stomach. The hand on your stomach should rise, while your chest remains still. Slowly exhale and allow your stomach to fall back down.
- 4-7-8 breathing: Part your lips gently and exhale completely, making a breathy "whoosh" sound. Inhale silently through your nose for a count of four seconds, then hold your breath for a count of seven seconds. Exhale again for a full eight seconds, making a whooshing sound. Repeat this process four times, eventually working up to eight repetitions.
- Three-part breathing: Take a long, deep inhale, then exhale fully while focusing on how your body feels. Slow down your exhale so that it's twice as long as your inhale. Place one hand flat against your chest and the other on your stomach, then take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls.
- Buteyko relaxed breathing: Sit comfortably with your back straight and legs uncrossed. Place your hands on your upper and lower chest and breathe quietly through your nose. Focus on the areas of your body that move as you breathe, concentrating on your lower chest. After a few minutes, let your top hand rest on your lap and slowly relax the muscles in your face, jaw, neck, shoulders, abdomen, hips, and legs. Continue with this relaxed breathing for about three minutes, then let your breathing return to normal.
- Nostril breathing: Sit with your back straight and relax your left hand in your lap. Raise your right hand in front of your face and place your index and middle fingers between your eyebrows. Close your eyes, then breathe in and out through your nose. Use your right thumb to close your right nostril, then breathe in slowly through your left nostril. Close your left nostril with your ring finger, then release your thumb and breathe out through your right nostril. Pause, then inhale slowly through the right nostril. Close both nostrils, then open your left nostril and breathe out slowly. Pause again, then repeat the cycle 5-10 times.
Calming music
Listening to calming music can also help you relax and fall back to sleep. Spotify has several playlists designed for sleep, including "Sleep Music for 10 Hours" and "Relaxing Music for Sleep, Insomnia, and Stress Relief."
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Meditation and relaxation techniques can help you sleep
Sleep is essential for our health and well-being, but it doesn't always come easily. Meditation and relaxation techniques can be powerful tools to help you fall asleep and improve your sleep quality. Here are some techniques to try:
Mindfulness Meditation
Mindfulness meditation is a technique that involves focusing on the present moment and increasing your awareness of your consciousness, breathing, and body. To practice this, lie down in a comfortable position and focus on your breath. Inhale for a count of 10, hold your breath for 10, and then exhale for 10. Repeat this cycle five times. If you notice any tension in your body, consciously relax that area. When thoughts or emotions arise, simply observe them without judgment and then gently bring your attention back to your breath.
Body Scan Meditation
Body scan meditation is a technique that involves moving your attention through different parts of your body, starting from your feet and moving up. As you scan each area, notice any physical sensations, tension, or emotions that are present. If you find any areas of tension, aim to relax and let go. This practice increases your awareness of your physical self and promotes relaxation, which can help prepare your body and mind for sleep.
Guided Meditation
Guided meditation involves following the instructions of a guide or recording. This can include visualizations of images or sounds, known as guided imagery. You can find various guided meditations online or on apps, which you can listen to with earphones to block out distractions. Dim the lights and focus on the person's voice, allowing their instructions to lead you towards relaxation and sleep.
Creating a Serene Environment
To enhance the effects of meditation and relaxation techniques, create a soothing environment. Dim the lights, ensure a comfortable temperature, and have soft, comfortable bedding. Turn off screens at least an hour before bed to avoid the disruptive effects of blue light. You can also set the mood with soft music or calming nature sounds.
Remember, the key to successful meditation is to approach it with patience and without forcing it. It's a practice that takes time to master, but it can have a profound impact on your sleep and overall well-being.
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Avoid screens and bright lights, which stimulate wakefulness
If you wake up in the middle of the night and can't fall back asleep, it is important to avoid screens and bright lights, which stimulate wakefulness. This is because blue light, which is emitted by the sun and electronic devices, stimulates the parts of the brain that make us feel alert. It elevates our body temperature and heart rate, and during the day, it can improve our performance and attention. However, at night, this alertness is unhelpful, and blue light exposure can disrupt our natural sleep cycles, leaving us feeling alert instead of tired.
To avoid this, you can reduce or eliminate technology in your bedroom. If you can't remove electronics from your bedroom, turn their brightness down as much as possible, and don't use them before bedtime. You can also use a lamp that emits red or orange light instead of blue light if you enjoy reading in bed. If you need to use devices before bed, try using a smartphone or computer application that helps reduce blue light emissions.
Additionally, you can try wearing glasses that filter blue light, or use the "night mode" feature found on some devices, which reduces blue light emission. If you can't eliminate light sources in your bedroom, try using an eye mask to block them out once you're in bed.
It's also important to stick to a sleep schedule every day, including on your days off, to help your body naturally wake up at the same time each day.
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Try a word game or a boring task to distract your mind
If you wake up in the middle of the night and can't fall back asleep, it can be frustrating. You can try playing a word game or doing a boring task to distract your mind and help you fall back asleep.
Word games can be a fun way to distract your mind and relax. Cognitive scientist Luc Beaudoin developed a word game to help people fall asleep. The game involves choosing a random, emotionally neutral word with at least five unique letters. Then, think of as many words as you can that begin with the first letter of your chosen word. For example, if you choose the word "dream," you might think of words like "dog," "duck," "donut," or "dimples." This game can help keep stressful thoughts at bay and relax your mind.
Another word game you can try is the Alphabet Mind Game. Choose a broad category, such as animals, foods, countries, or brands, and work your way down the alphabet. For example, "A" can be "apple," "B" can be "banana," and so on. You can give yourself a pass for difficult letters like "X" and "Q." This game can be calming and help you fall asleep.
If word games are not your cup of tea, you can try other mind games or boring tasks. For instance, you can try doing math calculations, memorizing things, or creating your own museum in your mind. These activities can distract your mind and help you fall back asleep.
Additionally, if your mind is racing with thoughts, you can try getting up and moving to another room. Sit in a comfortable chair and read a book or listen to quiet music. It's important not to stay in bed, as you want to associate your bed with sleep and not wakefulness.
Remember, it's normal to wake up in the middle of the night, and you're not alone in experiencing this. By trying out different techniques, you can find what works best for you to help you relax and fall back asleep.
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If you can't sleep, get up and move to another room
If you wake up in the middle of the night and can't fall back asleep, it's best to get up and move to another room. Sleep experts suggest that staying in bed when you're unable to sleep can lead your brain to associate your bed with wakefulness instead of sleep.
When you wake up and can't fall back asleep, give yourself 15 to 20 minutes to fall back asleep. If you're still unable to sleep after this time, get up and move to a different room. Sit in a comfortable chair and turn on just enough light so that you can see. You can distract yourself by reading a book, listening to quiet music, or playing a word game. Avoid doing anything stressful like working or paying bills, and don't turn on too many lights or look at your phone, as the bright light can interfere with your body's production of melatonin and stimulate wakefulness.
If you're struggling with frequent awakenings and difficulty falling back asleep, you may be experiencing sleep-maintenance insomnia. This is a common sleep complaint, especially among women, and it can often give rise to worry about not getting enough sleep, creating a vicious cycle. If you notice that your insomnia is becoming a pattern, it's important to talk to your doctor, who may be able to help you find the root cause or refer you to a sleep specialist.
To establish a more restorative sleep pattern, try going to bed later. Estimate how much sleep you're actually getting each night and adjust your bedtime accordingly. For example, if you need to wake up at 6 am and typically get six hours of sleep, don't go to bed until midnight, even if you feel sleepy before then. Avoid napping during the day, as this can disrupt your sleep schedule and make it harder to fall and stay asleep at night.
In addition to these strategies, practicing relaxation techniques during the day can be helpful. Techniques such as meditation, controlled breathing, and autogenic training can promote mental and physical well-being and establish a routine that you can draw on when you wake up in the middle of the night.
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Frequently asked questions
If you wake up in the middle of the night and can't fall back asleep, you may be experiencing sleep-maintenance insomnia. Try not to stay in bed, as this can lead your brain to associate your bed with wakefulness. Instead, try doing something relaxing in another room, such as meditating or listening to calm music. You can also try breathing exercises or playing a word game to help you relax. If you still can't sleep after 15-20 minutes, return to bed and try again.
There are many potential reasons why you might be waking up in the middle of the night. It could be due to medical or psychological factors, such as health problems, depression, or stress. It could also be related to your sleep drive, which is the build-up of a chemical called adenosine that makes us feel tired. If you wake up too early, your brain may not have had enough time to flush away the adenosine, making it harder to fall back asleep.
To establish a more restorative sleep pattern, try going to bed later. Estimate how much sleep you actually get each night and adjust your bedtime accordingly. For example, if you get six hours of sleep and need to wake up at 6 am, don't go to bed until midnight. Avoid napping during the day, as this can disrupt your sleep pattern. Over time, gradually go to bed earlier in 15-minute increments until you reach optimal sleep efficiency.
