Woke Up at 3 a.m.? How to Fall Back Asleep

Waking in the middle of the night is common. These calm steps help you drift back off instead of lying awake.

Editorial TeamNovember 4, 20261 min read

Almost everyone wakes up briefly during the night. The problem starts when you can't get back to sleep and begin worrying about how tired you'll be tomorrow.

The key is to stay calm and avoid anything that wakes your brain up further.

Do: stay relaxed

Keep the lights low. Bright light tells your body it's time to be awake.
Don't check the time. Counting the hours until your alarm only adds stress.
Try slow breathing. Breathe in for four counts and out for six, focusing only on your breath.
Relax your body bit by bit. Starting at your toes, tense each muscle group for a few seconds, then let it go.

Don't: pick up your phone

Scrolling through messages or news is one of the fastest ways to fully wake up. The light and the content both keep your mind active.

Try thisKeep a notepad by the bed. If a worry or idea keeps you awake, write it down and tell yourself you'll deal with it in the morning.

If you're still awake after about 20 minutes

Get up and go to another dimly lit room. Do something calm and a little boring, like reading a paper book or folding laundry. Return to bed when you feel sleepy. This helps your brain link your bed with sleeping, not lying awake.

Common causes of night waking

Caffeine or alcohol later in the day
A room that's too warm or noisy
Stress and worry
Needing the toilet — try reducing drinks in the last hour before bed

If you regularly wake at night and struggle to get back to sleep for several weeks, or feel very tired during the day, talk to a doctor. Insomnia is common and treatable. This guide is general information only.