To drift back to sleep quickly after a nighttime awakening, breathing exercises like the proven 4-7-8 method can work wonders. Find a comfortable position, relax, and close your eyes. Place the tip of your tongue against the roof of your mouth. Inhale deeply through your nose for 4 seconds, hold for 7 seconds, then exhale forcefully through your mouth for 8 seconds. Repeat the cycle until sleep returns. If external noises are the issue, cover your ears or slip on headphones with soothing, relaxing music.
If you're still awake after 20 minutes in bed, it's best to get up and engage in a gentle activity. Avoid turning on the TV or computer, as they can fully rouse you. Instead, take a short walk around the house or read a book in dim light.
Resist the temptation to check your phone or computer when you can't fall back to sleep. The blue light from screens disrupts melatonin production, the key sleep hormone that regulates your internal clock. For better results, power down all screens at least one hour before bedtime. Those with chronic insomnia should also keep TVs out of the bedroom.
After rising from a nocturnal awakening, brew a warm, sleep-promoting drink like chamomile tea or hot milk with a touch of honey—these classics help many nod off faster. Note that some herbal teas act as diuretics, potentially sending you back to the bathroom.
Trouble falling back asleep can stem from poor body temperature regulation. Aim for a bedroom temperature of 16°C to 21°C—not too hot or cold. If you're awake in the night, ventilate the room, lower the heat, and slip on socks. Warming your feet helps your body naturally cool its core for sleep.
Related Reading:
Sleep: 18 Unexpected Foods That Disrupt Your Rest
How to Sleep Well: Choosing the Right Bedding
Sleep: Proven Tips to Fall Asleep Earlier
