How to Fall Back Asleep: 8 Factors That Interrupt Sleep

Arousals during your sleep cycle throw off your natural circadian rhythms, leading to sleep disruption and overall poor sleep. There are a variety of factors that cause our bodies to wake up in the middle of the night:

1. 1. Poor sleep environment. An uncomfortable bed or a room with too much light, heat, or noise can increase the chances you’ll encounter more sleep disturbances. Learn more about how different types of mattresses can affect sleep.
2. 2. Consuming liquids before bed. Drinking a glass of water before bed increases the likelihood of frequent bathroom trips throughout the night, interrupting sleep and potentially leading to sleep fragmentation.
3. 3. Medications. Medications like antidepressants, ADHD medication, beta-blockers, and various steroidal medications can adversely affect sleep quality.
4. 4. Stress. Fixating about the stresses of the day, even subconsciously, can be enough to rouse you from slumber and keep you awake during the night.
5. 5. Jetlag. Crossing time zones can upset your circadian rhythm (your body’s internal clock) and confuse your sleep schedule, making it harder to fall into a new rhythm. Learn more about circadian rhythms.
6. 6. Naps. Sleeping during the day can upset your internal clock and lead to poor sleep hygiene. While a 20-minute nap can help regain some of your energy during the day, sleeping too much or falling into a deep sleep during daylight hours can lead to an interrupted sleep later in the night.
7. 7. Age. Your sleep patterns change as you age, and the body experiences lighter and more sensitive sleep. As we age, the cells that form the part of our brain that controls our inner clock begins to decline, which alters the sleep-wake cycle.
8. 8. Sleep disorders. Sleep disorders like sleep-maintenance insomnia, restless leg syndrome (RLS), and sleep apnea can interrupt a good night’s sleep.

Worrying is one of the top reasons that it is difficult to fall back asleep. When you wake up in the middle of the night and cannot fall back asleep immediately, you may begin to fixate on the repercussions (oversleeping, daytime sleepiness, running late). This fixation can raise anxiety levels and increase your heart rate, making it hard to wind down and rest, leaving you wide awake. Sleep disorders and other medical conditions like sleep apnea, acid reflux, or chronic pain can also make it difficult to fall back asleep after waking up in the middle of the night.

Sleep is essential for your mental and physical wellness. If you find yourself awake in the middle of the night, there are a few steps you can take to increase your chances of falling back asleep, such as:

1. 1. Avoid light. Turning on the lights or looking at bright screens can send the wrong signal to your suprachiasmatic nucleus (SCN), the part of your pineal gland that uses light to control your circadian rhythm, also known as your internal body clock. Too much light can trick your brain into thinking it’s morning, which will result in lower melatonin levels, reducing your ability to stay sleepy.
2. 2. Avoid fluids before bed. It might be tempting to gulp down a glass of water when we feel thirsty during the night, but too much liquid can increase the number of times we get up during the night to urinate.
3. 3. Hide the clock. Looking at the time while waiting to fall back asleep can increase anxiety, resulting in unwanted alertness. Turning your bedside clock away from your line of sight may subside the urge to fixate on time.
4. 4. Avoid stimulants. Stimulants (like caffeine and nicotine) can take hours to leave your system. Avoid consuming these substances too late in the day to make it easier to stay asleep at night.

When you wake up during the night, there are a few ways you can help yourself get back to sleep:

1. 1. Try relaxation exercises. Deep-breathing exercises (taking slow deep breaths from the stomach), meditation, and light yoga can get you back in the mood for sleep. Progressive muscle relaxation is another powerful tool: tense each body part and then relax it, starting with your toes and legs and then moving your way up through your abdomen, arms, and face.
2. 2. Do some journaling. A 2018 study found that journaling can help reduce nighttime worrying. Write about your day and briefly outline the things you need to accomplish the next day. Getting your thoughts out on paper might be the trick to shutting off your brain in time for sleep.
3. 3. Lower the room temperature. Body temperature can directly impact sleep quality. If you wake up in the middle of the night because you’re too hot or cold, then you may need to adjust your thermostat. Keep your bedroom around 65 degrees Fahrenheit at night for ideal sleeping, assuming standard bedding and clothing. A cool bedroom simulates the ebb and flow of daily temperature, triggering the hypothalamus to release melatonin.
4. 4. Avoid bright lights. A pitch-black bedroom sends a powerful cue to your body that it’s time to get some rest. Consider using low-wattage, incandescent lamps at the bedside and unplug any other light sources in the room.
5. 5. Read a book or listen to music. You can listen to an audiobook, calming music, or read a book until your body is ready to fall back asleep.

Saw some of the best darn logs of your life with a MasterClass Annual Membership and exclusive instructional videos from Dr. Matthew Walker, the author of Why We Sleep and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.