Waking up in the middle of the night is common, but the more you try to force yourself back to sleep, the harder it usually becomes. Sleep experts emphasize that stressing over being awake increases anxiety, which keeps your mind alert instead of relaxed.

When you find yourself tossing and turning, it can help to get out of bed after about twenty minutes. Doing something calming—like light reading, deep breathing, or gentle stretching—can reset your body’s natural sleep response. These quiet activities signal to your brain that it’s safe to drift back into rest.

One important habit to avoid is checking your phone. The blue light from screens can interfere with your body’s ability to produce melatonin, a hormone essential for sleep. Even quick scrolling can stimulate your brain enough to keep you awake longer.

It also helps to let go of the fear of “losing” sleep. Accepting that occasional wake-ups happen naturally reduces the pressure you place on yourself. When you stay calm, your body is better able to settle back into its normal rhythm.

Creating a soothing nighttime environment can make a difference as well. Soft lighting, comfortable bedding, and a cool room temperature all support your body’s ability to return to sleep when disruptions occur.

Try to keep your nighttime routine gentle and predictable. Over time, consistent habits can teach your body when it’s time to wind down, even if you wake up unexpectedly.

If anxiety or restless thoughts are keeping you awake, simple grounding techniques—like slow breathing or noticing sounds around you—can help quiet your mind. These practices reduce mental tension and make returning to sleep easier.

With patience and good sleep hygiene, these small adjustments can improve your ability to fall back asleep and support better rest overall.