What can I do if I wake up and can’t fall back asleep?

Start by easing the pressure

If you are lying awake wondering “what can I do if I wake up and can’t fall back asleep?” you are not alone. Nighttime wakeups are very common, and worrying about them often makes things worse. Instead of trying to force sleep, focus on helping your body relax again.

If you wake up and cannot drift off within about 15 to 20 minutes, experts suggest shifting your goal from “I must sleep now” to “I will help my body relax.” This gentler mindset makes it easier for sleep to return on its own (Healthline).

Decide whether to stay in bed or get up

You have two main options when you are awake in the middle of the night: stay in bed and relax, or get up for a short while.

When to stay in bed

If you still feel drowsy and your mind is not racing, you can:

Stay lying down in a comfortable position
Close your eyes and focus on your breath
Remind yourself that simple rest is still helpful for your body

Letting go of the pressure to sleep can lower stress and make it easier to drift off again (Healthline).

When to get out of bed

If you feel wide awake or frustrated and you suspect you have been awake for around 15 to 20 minutes, it often helps to get up rather than toss and turn.

Experts recommend:

Moving to another dimly lit room
Doing something quiet and relaxing, such as reading a calm book or listening to soft music
Returning to bed only when you feel noticeably sleepy again

This approach helps your brain keep a clear link between your bed and actually sleeping, not wakeful worrying (Healthline).

Use gentle breathing to calm your body

Your breath is one of the quickest tools you have in the middle of the night. Slow, steady breathing can signal to your nervous system that it is safe to relax.

Try the 4-7-8 breathing method

The 4-7-8 method is simple and can be done lying in bed:

Inhale quietly through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat the cycle a few times.

This pattern can activate your parasympathetic nervous system, which promotes relaxation and can help you return to sleep more easily (Sleep Foundation).

Try box breathing

Box breathing uses equal counts for each step:

Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds before the next inhale.

Repeat several rounds. Box breathing can calm both your mind and body when you wake up at night (Sleep Foundation).

Keep it simple if counts feel stressful

If counting makes you more anxious, just focus on this pattern:

Inhale slowly through your nose.
Exhale gently until you feel your heartbeat slow.

Controlled breathing like this can help quiet racing thoughts and support your body in easing back into sleep (WebMD).

Relax your muscles from head to toe

When you wake up at night, your body is often tenser than you realize. Relaxing your muscles can send a powerful “time to rest” signal to your brain.

Progressive muscle relaxation step by step

Progressive Muscle Relaxation (PMR) is a structured way to release tension (Sleep Foundation):

Start at your feet. Gently tense the muscles in your toes and feet for about 5 seconds.
Slowly release the tension, noticing the feeling of relaxation.
Move to your calves, thighs, hips, stomach, chest, hands, arms, shoulders, neck, and face.
For each area, tense for a few seconds, then relax completely.

You can move from your toes to your head, or from your head down to your toes. This practice helps your body unwind and can make it easier to fall back asleep (WebMD).

Try mindfulness and simple meditation

If your brain is busy replaying the day or worrying about tomorrow, mindfulness techniques can help you shift your focus.

Focus on the present moment

Mindfulness meditation does not require special equipment. In bed or in a chair, you can:

Pay attention to the feeling of your breath entering and leaving your nose.
Notice the weight of your body on the mattress or chair.
Observe thoughts as they pop up, then gently bring your attention back to your breath without judging yourself.

This kind of nonjudgmental attention to the present moment can reduce stress and improve sleep patterns over time (Healthline, Sleep Foundation).

Use a calming phrase or mantra

Repeating a short, calming phrase can give your mind something simple to hold:

“I am safe.”
“My body knows how to rest.”
“In and out.” (focused on your breathing)

Research suggests that repeating a soothing mantra can lessen insomnia symptoms and support relaxation when you are trying to fall back asleep (Healthline).

Create a quiet, sleep friendly environment

Your surroundings can make a big difference when you wake up in the night.

Reduce noise where you can

Unexpected sounds can make it hard to return to sleep. To soften or block noise, you might:

Shut windows to reduce outside sounds.
Use earplugs if they feel comfortable and safe.
Turn on a fan or white noise machine.
Listen to gentle white noise or calming sounds.

A review in 2020 found that white noise may improve sleep for some people by masking disruptive sounds (Healthline).

Listening to calming music, white noise, or ASMR sounds can also promote relaxation and help people fall asleep faster and stay asleep longer (Sleep Foundation).

Keep the lights low

If you do get up, use the lowest light possible, such as a small lamp or nightlight. Bright lights can signal to your brain that it is time to be awake and make it harder to return to sleep.

Avoid screens while you are trying to resettle

It is very tempting to reach for your phone when you cannot sleep, but screens usually make things harder.

Phones, tablets, and TVs emit blue light that can interfere with your body’s melatonin production, which is the hormone that supports your sleep cycle (Healthline, WebMD).
Scrolling, checking email, or reading the news can also pull your mind into problem solving mode.

If you feel drawn to your devices, try keeping them outside the bedroom or face down on a dresser so they are less tempting in the middle of the night.

Choose calming activities if you get up

If you are wide awake and decide to leave your bed for a while, keep your activities soothing and low key.

Relaxing ideas to try

You might:

Read a gentle or familiar book under soft lighting.
Listen to soft, slow music.
Take a warm bath to ease your muscles and mind (WebMD).
Do light stretches or gentle yoga, focusing on slow, steady movement and breath.

Gentle yoga or slow, controlled movements before bed and during nighttime wakeups can help relax your body and mind, and may improve your ability to fall back asleep (Healthline).

Try to avoid:

Exercise that raises your heart rate a lot.
Work tasks or intense conversations.
Bright lights and stimulating shows or games.

The aim is to keep your brain in “wind down” mode instead of “gear up” mode.

Soothe racing thoughts before and during the night

For many people, waking at night is tied to stress or worry.

Write things down earlier in the evening

If you often wake up thinking about tomorrow’s tasks, building a small writing habit before bed can help. You can:

Jot down a simple to do list for the next day.
Capture any worries or reminders in a notebook instead of relying on memory.

Writing things down can get them out of your head and make it easier to fall asleep in the first place (WebMD).

Gently guide your thoughts at night

If you wake up with your mind racing, remind yourself:

“I have written down what I need. I can come back to it in the morning.”
“Thoughts are just thoughts. I do not have to solve everything now.”

You can then shift your attention back to your breath, your body, or a calming mantra.

Consider natural supports with medical guidance

Some people find that certain supplements or scents help them feel calmer at night.

Magnesium and lavender

Research suggests that:

Magnesium may improve sleep quality and reduce insomnia symptoms for some people.
Lavender oil may also promote relaxation and better sleep (Healthline).

If you are curious about supplements, it is best to:

Talk with a doctor or pharmacist first, especially if you take other medications or have health conditions.
Start with low doses if your provider agrees.
Pay attention to how your body responds.

Supplements are not a cure on their own, but they can be one part of your overall sleep routine.

Build habits that support fewer wakeups

While nighttime strategies are helpful, what you do during the day and evening also affects how often you wake up.

You might experiment with:

A regular sleep and wake time, even on weekends.
A calming bedtime routine that includes stretching, reading, or light meditation.
Limiting caffeine later in the day if you notice it keeps you alert at night.
Creating a comfortable, cool, dark sleep environment.

Consistent habits teach your body when it is time to sleep and may reduce how often you wake during the night over time.

Know when to talk to a doctor

Occasional nighttime wakeups usually are not a reason to worry. However, it is important to reach out for help if you notice:

You wake up multiple times most nights.
You regularly stay awake for long stretches and feel unrefreshed the next day.
You snore loudly, gasp for air, or stop breathing for brief moments during sleep.
You feel very sleepy during the day or often doze off unintentionally.

If waking up and not being able to fall back asleep becomes a frequent pattern, a doctor can help you explore possible causes and may refer you to a sleep specialist if needed (Healthline).

Putting it all together

When you are lying awake asking “what can I do if I wake up and can’t fall back asleep,” you have more options than you might think. To recap, you can:

Ease the pressure and focus on simple rest.
Decide whether to stay in bed and relax or get up briefly.
Use breathing exercises like 4-7-8 or box breathing.
Try progressive muscle relaxation from head to toe.
Practice mindfulness or repeat a calming mantra.
Keep your environment quiet, dim, and screen free.
Choose gentle, soothing activities if you get up.
Write down worries earlier in the evening.
Talk with a doctor if nighttime wakeups are frequent or severe.

You do not need to apply every tip at once. Start with one or two techniques that feel most natural, and give yourself time to notice how your sleep responds. Over time, you can build a set of strategies that help you move from awake and frustrated to calm and sleepy more reliably.