How to Get Back to Sleep Once You Wake Up

Article Table Of Contents

  1. Introduction
  2. Don’t Panic!
  3. Fix the Easy Things that Keep You Awake
  4. Change Your Sleeping Habits
  5. Try Meditation and Relaxation Techniques
  6. Try Deep Breathing or Visualization
  7. Try Downloading Meditation or Sleep Apps


Having a sleep disorder that’s ongoing can be very frustrating, if you’re like me, you want to get back to sleep. You’re sick of being irritable, tired of feeling sleepy all day, and too exhausted to think straight and find a solution on your own.

Don’t Panic!

Your anxiety about not sleeping will build over time. While one night doesn’t trouble you, that one night turns into one week and then into one month.

Now you begin to panic because you have now been waking up in the middle of the night all the time. This leads to panic and anxiety you start to wonder if you will ever get a good night’s sleep ever again.

Fix the Easy Things that Are Keeping You Awake

First, think about why you’re not sleeping soundly through the night. Try to get rid off any outside distractions. If a your alarm clock light is too bright, turn it down. Remove outside traffic by sound proofing your room. If Fido wakes you up every time he climbs in bed, lock your bedroom door.

Change Your Sleeping Habits

Sometimes it’s a habit that you need to change. You may think you’re doing yourself a favor going to bed at 7 PM, but because it’s too early, it might actually be causing you to wake up too early.

Whatever the cause – the solution you seek when you’re awoken during the middle of the night is to get back to sleep. But how – when your frustration is at an all-time high? Make sure you don’t add anything stimulating to the mix.

Try Meditation and Relaxation Techniques

Flipping on the TV or turning on the light to read a book is only waking you up further. You want to do something relaxing, but don’t lay in bed fuming over the fact that your sleep partner’s snoring woke you up again.

Instead, try mediation or self-hypnosis to calm your nerves and help you fall back asleep. You may want to try relaxing techniques or engage in stretching before you begin to meditate. Try tensing and releasing different parts of your body, like your fists, your toes or your shoulders.

Try Deep Breathing or Visualization

Then begin a series of deep breathing exercises. Breathe in deep through your nose and exhale through your mouth. Try visualizing falling back to sleep or a tranquil scene such as water brook flowing through a lush forest. Breathing exercises are a favorite of most people. But try to also incorporate mediation and stretching as well.

Others like to visualize themselves in the scene, such as a warm day at the beach, listening to the waves roll in and out. If this helps you, try to concentrate on all your senses during the visualization process.

Try Downloading Meditation or Sleep Apps

If you’re not sure how to use meditation or visualization. You can downloads an app that helps or buy CD’s that provide instructions and guidance. A favorite of mine is the “Rain, Rain” Sleep Sound App.