How to Get Back to Sleep When You Wake Up at 3 AM

How to Get Back to Sleep When You Wake Up at 3 AM

Waking up in the middle of the night and struggling to fall back asleep?  
 
You’re not alone! It happens to the best of us, and the worst part is how frustrating it can feel when you know you have to be up early.
 
But don’t worry—I’ve got some tricks to help you get back to dreamland ASAP. 
 
I know, I know—it’s tempting to check the time. But doing so just stresses you out, making you even more awake.
 
Instead, try to relax and avoid doing the mental math of “if I fall asleep now, I’ll get X hours of sleep.”
 
That never helps! If you need to get up (maybe for a bathroom trip), avoid bright lights. Turning on a bright light tells your brain, "Oh, it’s morning now! Time to be awake!" Stick to dim lighting or even a nightlight if necessary.
 
Sometimes, your mind just won’t shut up. A simple breathing exercise—like the 4-7-8 method—can help. Breathe in for four seconds, hold for seven, and exhale for eight. 
 
It signals your body to chill out and get sleepy again.

If you’ve been tossing and turning for more than 20 minutes, it might help to get up and do something relaxing. Read a (boring) book, do some light stretching, or listen to calm music. Just avoid screens, because that blue light will keep you awake even longer. Scrolling through your phone is one of the worst things you can do.

Not only does the light mess with your sleep hormones, but the endless stream of news, social media, and random TikToks will keep your brain wired. Another trick is progressive muscle relaxation, which basically involves tensing and then relaxing different muscle groups, starting from your toes up to your head. It can help distract your mind and physically relax your body, making it easier to drift off.

Your body likes to sleep in a slightly cooler environment. If you wake up sweaty or uncomfortable, adjust your blankets or turn on a fan. A cozy, dark, and quiet room is your best bet for getting back to sleep fast. And most importantly, don’t stress about it.

I know—it’s easier said than done. But stressing about being awake only makes things worse. Instead, try to embrace the fact that your body will get the rest it needs. Sometimes, just letting go of the pressure to fall asleep makes it happen naturally.

Next time you find yourself wide awake at 3 AM, try these tricks. And if it happens a lot, it might be worth looking at your overall sleep habits (hello, less caffeine in the afternoon?). But for now, take a deep breath, relax, and I hope you’re back to snoozing soon!

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