Ways to go back to sleep

Even if you take all of the regular precautions, like avoiding caffeine or getting regular exercise, it’s still common to wake up briefly during the night. For many, dozing off again is as effortless as closing their eyes. But for those who struggle to fall back asleep, counting sheep may not be the most effective method.

Thankfully, here are some proven ways that can help you if you’re having trouble falling back to sleep:

Stay out of your head

Hard as it may be, try not to stress over your inability to fall asleep again because that stress only encourages your body to stay awake. To stay out of your head:

Focus on the feelings in your body or practice breathing exercises.
Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.”
Take another breath and repeat.

Make relaxation your goal

If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.

Do a quiet, non-stimulating activity

If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity like reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.

Postpone worrying and brainstorming

If you wake during the night feeling anxious about something, make a brief note of it and postpone worrying about it until the next day, when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it and fall back asleep, knowing you’ll be much more productive after a good night’s rest.