Can’t fall back asleep after waking up? Tips to get back to sleep

Can’t fall back asleep after waking up? Tips to get back to sleep

Believe it or not, most people have a hard time falling back asleep when they wake up in the middle of the night. As most studies can’t explain this phenomenon, some suggest it is due to use of mobile phones and other electrical appliances before bed.

However, it is still important to get the right duration of sleep. If you’re struggling to get your sleep after you wake up before the right time, you’ve come to the right place! This blog post will give you key steps on how to fall back asleep when you wake up, so you need not to worry!

Reasons why you should not use your phone before bed
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1) Turn the lights off.

The most important element to falling back asleep when you wake up is to make sure your brain and body feel comfortable. One way to do this is to make sure that you’re not over stimulated,

If you’re easily woken up by light, turn the lights off before going back to sleep. If you usually go to sleep in total darkness, try putting a night light so your brain knows it’s the right place for sleep.

2) Take deep breaths.

When you wake up, your body is naturally under stress and doesn’t want to be disturbed. So if you start the whole process of getting back to sleep by having a hard time breathing, then you won’t get back to sleep at all.

Try taking slow, deep breaths to help your body relax until you fall asleep.

3) Stay focused to get sleep.

If you’re having a hard time staying asleep because of a thought or emotion, then make sure that you’re not trying to think about it. Some people will write down thoughts on a piece of paper so they can get them out of their heads. Others prefer breathing exercises or meditate until the thought or emotion passes.

Also try to avoid your electrical appliances when you wake up. Avoid checking your mobile for things like the time or emails, as it might trick your mind in thinking it’s time to wake up.

4) Stay in bed.

Some people find it difficult to fall back asleep when they wake up. When that happens, their minds wander and they think about sleeping in another place, example on the couch instead of the bed. You might feel tired, but if your brain is st

The only perfect place to get back your sleep is the bedroom, this is because the brain is conditioned itself as a place of sleep. So make sure you stay in bed.

When you wake up, don’t even think about getting up for a minute or two, but if it is so important to leave the bed, get up and immediately go right back after you are done with what you wanted to do.

7) Take breaks.

If you wake up and are still having trouble falling back asleep, then you may need to take a break. One way to do this is to have a 20-minute nap, where you get up for 20 minutes and then go right back to bed.

But you should know in order to fall back asleep, you need to trick the brain to make it easier for your body to get back into sleeping mode.

These steps will let your brain to let go of the negative thoughts that are causing you to fight falling back asleep.

But how can you do that?

How to fall asleep when you wake up
Credit; Alex Andrade from Pexels

8 Steps to trick your brain into Falling Back Asleep Fast

Don’t worry about not falling back asleep right away.

It is okay to just lay there for a minute or two, taking slow deep breaths. When you wake up, don’t freak out about how you won’t be able to fall back asleep right away. It’s not going to happen for some people. Just relax and go back to sleep when you’re ready.

Remember that everything will be OK in the morning.

When your brain has a hard time falling back asleep and is stuck worrying, it will inform your body that it needs to be on alert because something bad is about to happen. So if you can remind your brain that everything will be OK, you’ll relax a little more and be able to fall back asleep.

Accept the fact that your body is in the wrong place for sleep.

If you tell yourself, “I’m supposed to be asleep, but I need to get up for work/school/etc. in a few hours,” then your brain will think this is a big deal. So instead of fighting with your mind, accept the fact that you’re in a safe place for sleep. Your body will start to feel more comfortable, making it easier to fall back asleep.

How to trick your brain into falling asleep again after you wake up
Credit; Jaime Rivera from pexels

Think about how much better it is waking up in the morning from a good night of sleep.

At least when you fall back asleep after waking up, you’ll wake up feeling refreshed and ready to go. So instead of thinking about how tired you’re feeling, think about how much more energetic you’ll feel when you wake up in the morning.

Remember all the reasons why it’s so nice to sleep in your bed.

What do you love so much about sleeping in your bed? Maybe it’s because of the temperature or the comfort of your pillow. Think of the things you love about sleeping in your bed and try to remind yourself of it every time you wake up. That way, you’ll quickly remember why it’s so much better to be in your bed instead of on the couch, which will help motivate you to get back into bed quicker.


Waking up without getting enough sleep will only make sleeping harder the next night. The more times you wake up because you can’t fall back asleep, the sooner your body turns your sleep to quick naps. So if you find yourself waking up multiple times in the middle of the night, make sure that you give yourself a few minutes to relax and fall back asleep. Your body and mind will know that it’s OK to go back to sleep in a few hours. I hope that was helpful. You can check my other posts on sleep.

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Hi, I am a radiation therapist who loves writing about health, beauty and fitness. I also like book reviewing and socializing with people. Hope to share ideas and experiences with you.

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