Buzz
We’ve all experienced it: You fall asleep easily after a tiring day, but around 2 a.m., something disrupts your sleep. Suddenly, you’re wide awake, and despite counting sheep or drinking warm milk, sleep remains elusive. While insomnia is commonly associated with trouble falling asleep initially, it also affects those who wake up in the middle of the night and can’t seem to drift back off.
According to the American Academy of Sleep Medicine, 30 to 35 percent of adults in the U.S. experience "short-term insomnia," while 10 percent struggle with chronic symptoms, occurring three or more times per week for at least three months. While extreme cases may require medical attention, occasional sleeplessness can be eased with these five scientifically supported techniques.
1. Put your phone down.
When you're trying to get back to sleep in the middle of the night, one of the biggest hurdles is light—particularly the blue light from your phone illuminating your eyes. "Electronic devices emit light that can keep you awake—especially those held close to your face, like a mobile device," said W. Christopher Winter, director of the Martha Jefferson Sleep Medicine Center, told Men’s Health.
The urge to scroll through social media or check a few news updates when you're unable to sleep is tempting, but giving in can turn a brief wakefulness into an entire night of tossing and turning. Do your mind a favor and keep your phones, tablets, and e-readers off.
2. Avoid looking at the clock.
While you're steering clear of newsfeeds and social media, make sure to avoid your phone's clock too. In fact, it's best not to focus on the time at all when trying to fall back asleep, as it will only add to your stress.
Consider this: If you need to wake up for work at 6 a.m. but you happen to wake up at 4 a.m., you might think, 'If I fall asleep now, I’ll get two more hours of rest before my alarm.' But what happens? Nothing. Then you set another deadline and still get nowhere. Before you know it, it's 5:59 a.m., and you're still awake, all due to the unnecessary pressure you’ve placed on your body to fall asleep by a specific time.
"The real issue arises when people's minds start racing and they begin to worry," neurologist Brian Murray told CBC Canada. "Staring at the clock will just make people anxious about not being able to fall back asleep. This anxiety triggers the release of fight-or-flight hormones, which interfere with the process of falling asleep."
Don’t stress about the time—it’s out of your control. Instead, focus on actionable steps to address the issue.
3. Don’t hesitate to get up.
Still awake after 20 minutes? It might be time to get up—for a while, at least. In an article for the Huffington Post, James Findley, Ph.D., clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania, suggested people get out of bed and engage in some light activity after that initial waiting period.
Some activities he recommends include stretching, reading a bit, or working on a puzzle—essentially, anything to distract your mind from the fact that you can’t sleep. With a bit of luck, this could be just what you need to drift off again.
4. Try some breathing exercises.
A tense body is unlikely to fall asleep anytime soon, so make sure you're truly relaxed when lying in bed. One way to achieve this is through deep breathing—breathe in through your nose and out through your mouth in a steady rhythm. According to Erich P. Voigt of New York University, you can further calm your mind by repeating a simple word or phrase—like "relax"—in sync with your breath.
5. Focus on what soothes you.
Sleep experts Ilene M. Rosen and Shalini Paruthi both say that one of the most effective ways to drift back to sleep in the middle of the night is by focusing on mental images that bring you calm. For them, it’s imagining themselves on a beach or at a beloved family vacation spot. "I can feel the Sun’s warmth on my skin, I can hear the ocean waves. I can smell the saltiness of the sea," Paruthi explained. This technique, known as guided imagery—where you vividly picture a favorite memory or place to distract your mind from sleep troubles—is also recommended by the National Sleep Foundation.
For you, these mental images could be anything—whether it's thinking about a favorite movie, picturing yourself at a Yankees game, or recalling scenes from your favorite books. It’s all about whatever memories or thoughts make you feel at ease. Instead of stressing over newsfeeds or the relentless ticking of the clock, your mind will be at the beach, in your favorite restaurant, or reliving the sensory delights of a perfect day—and before you know it, you’ll be fast asleep again.
