How to Handle Middle-of-the-Night Wake-Ups: Strategies for Getting Back to Sleep

Hey everyone, I’m Dr. Michael Bruce, The Sleep Doctor. One of the top questions I get from my patients isn’t just about how to fall asleep faster; it’s actually about what to do if you wake up in the middle of the night and struggle to get back to sleep.

First, let’s talk about why you might wake up between 2 and 3 a.m. This is actually related to your body’s natural biological rhythms. As you fall asleep, your core body temperature rises and peaks around 10:30 p.m. It then begins to drop, signaling your brain to release melatonin, which helps regulate your sleep-wake cycle. As your body temperature drops, it eventually starts to rise again, usually between 2 and 3 a.m., which can bring you into a lighter stage of sleep. This is perfectly normal and part of the natural sleep cycle. It’s important to understand that everyone experiences this wake-up time; not everyone, however, has difficulty falling back asleep.

So, what should you do if you wake up and struggle to get back to sleep? First, avoid looking at the clock. I know it’s tempting, but checking the time can lead to anxiety about how much sleep you’re missing, which makes it even harder to fall back asleep. Think of sleep like love: the more you try to force it, the harder it becomes to achieve. Instead, focus on relaxing.

Here are some additional tips to help you get back to sleep:

1. Understand Non-Sleep Deep Rest: Research has shown that lying quietly in a dark, still room can provide a form of rejuvenation even if you’re not asleep. This state, known as non-sleep deep rest, is somewhat restorative—about an hour of this can be equivalent to 20 minutes of actual sleep.

2. Manage Your Heart Rate: To enter a deep sleep state, your heart rate needs to be below 60 beats per minute. If you wake up and feel your heart rate is elevated, try not to get up immediately. Instead, use techniques to lower your heart rate. One effective method is the 4-7-8 breathing technique:

• Inhale gently through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale slowly through your mouth for a count of 8.

This technique helps reduce carbon dioxide levels in your blood and lowers your heart rate, making it easier to fall back asleep.

3. Avoid Unnecessary Movements: If you wake up and don’t need to use the bathroom, it’s best to stay in bed. Getting up, walking around, or turning on lights can signal to your brain that it’s time to be awake. Keep a glass of water at room temperature by your bedside if you’re thirsty, so you don’t need to get up for a drink.

4. Troubleshooting Tips: If you’ve tried the 4-7-8 breathing and still can’t fall back asleep, don’t panic. Remember, lying quietly in bed is still somewhat rejuvenating. Avoid turning on lights or screens, and resist the urge to check the time or engage in stimulating activities. If you must get up, keep it brief and calm.

In the morning, make sure to drink plenty of water as part of your daily routine. Staying hydrated can support overall health and improve sleep quality.

By understanding these techniques and the natural rhythms of your body, you can handle middle-of-the-night awakenings more effectively and get back to restful sleep. If you found these tips helpful, please share this video with friends and family, and leave your comments below. I’d love to hear about your experiences and any additional tips you might have. Make it a great day and sleep well!