5 Tips to Fall Back Asleep Fast

Healthy adults wake up between two and six times each night. Usually, we don’t notice and fall back asleep effortlessly, but nothing is more frustrating than waking up in the middle of the night and tossing and turning endlessly, unable to fall back asleep. Insomnia can occur for a variety of reasons: noise, lifestyle choices, hormonal changes, and more. Regardless of the cause of your insomnia, these five tips can help you fall back to sleep and stay asleep. 

1. Limit Alcohol and Caffeine

Although many people drink alcohol to help them relax, studies show that it can have negative effects on sleep quality. When we drink too much alcohol before bedtime, we might fall asleep more quickly, but odds are that sleep won’t be very deep - which can lead to more nighttime interruptions. Drinking too much caffeine can have negative impacts on sleep as well. It’s OK to have a couple of cups of coffee each morning but drinking more than three 8-ounce caffeinated beverages can interrupt sleep - especially if you drink them past noon.

2. Adjust When You Eat

Another change to consider is dinnertime. Eating a large meal within three hours of falling asleep can contribute to insomnia. When we eat too close to bedtime, the digestion process can wake our body up in the middle of the night. A small, easily digested snack can be OK right before bed, but it’s best to avoid eating if you do wake up and can’t fall back asleep. Teaching your body to expect food in the middle of the night trains it to wake up at that time.

3. Stay Off Your Phone

Phones and other backlit electronic devices stimulate our brains and keep us awake. If you wake up in the middle of the night, checking your phone tells your brain that it’s time to get up. Avoid using your phone, watching TV, or logging onto the computer if you wake up and can’t fall back asleep. Even glancing at the screen to check the time can ruin your chances of falling back asleep.

4. Take a Deep Breath

Deep breathing exercises can help relax the body and send it back to sleep by activating the parasympathetic nervous system. If you wake up and can’t get back to sleep, try the 4-7-8 method by breathing in through your nose for four seconds, holding the breath for seven seconds, and then exhaling for eight seconds.

5. Get Out of Bed

If everything else fails, consider getting out of bed. It may sound counterintuitive, but experts recommend getting out of bed if you can’t fall back asleep within 15-30 minutes of waking up. Our brains should associate the bed with sleep, not with restlessness. Move to a calm and relaxing part of your house and engage in a relaxing activity like solving a puzzle or reading – remember, no screens – before heading back to bed when you finally do feel tired.

As we age, our bodies sleep less and wake up more often, but we shouldn’t suffer through restless nights needlessly. Try adjusting your sleeping habits to implement these five tips to get a more satisfying night of sleep. If these tips don’t help resolve your insomnia, you may be experiencing an interruptive sleep disorder that requires medical diagnosis and treatment. Contact your doctor if the insomnia persists.

References: How to Fall Back Asleep After Waking in the Night | How to Get Back to Sleep After Waking Up at Night