Can’t Get Back To Sleep? Here’s What You Should Do Instead of Looking at Your Phone

Waking up in the middle of the night can be incredibly frustrating. While your first instinct may be to reach for your phone, the blue light emitted by your device can interfere with your sleep cycle and the mental stimulation from a screen can make it harder to fall back asleep.

Another instinct might be to force yourself back to sleep, but this approach can often make things worse. Instead, understanding why these awakenings happen can help you respond in a way that promotes better rest.

Why can't I fall back asleep?

When you wake up during the night, your body’s natural sleep cycle can be interrupted. “It’s completely normal for people to wake briefly during the night, but the challenge arises when you’re unable to fall back asleep,” said Bryan Ferroni, D.O., a physician and board certified sleep medicine specialist at Inspira Medical Group Pulmonary. “This issue can be triggered by stress, anxiety or even an uncomfortable sleep environment.”

Sometimes, trying to force sleep can actually work against you. Overthinking the inability to sleep can increase anxiety, making it even harder to relax. The pressure you place on yourself to get back to sleep often leads to restlessness, further complicating the process.

Here are some strategies for handling these moments.

Relax, don’t rush: The power of calm breathing

“Instead of lying awake stressing about sleep, try focusing on deep, calming breaths,” said Dr. Ferroni. “Slow, mindful breathing helps activate the parasympathetic nervous system, which promotes relaxation.” A technique like the 4-7-8 breathing method—inhale for four counts, hold for seven counts and exhale for eight counts—can help slow your heart rate and prepare your body for rest.

Another way to relax is progressive muscle relaxation, which involves systematically tensing and relaxing different muscle groups. This can help reduce physical tension and calm the mind. These techniques can signal that it’s time to rest without focusing on trying to sleep.

Get up, but keep it low-key

If you're still awake after about 20 minutes, it may be helpful to get out of bed. Staying in bed can lead to frustration, making it harder to return to sleep. Instead of grabbing your phone or turning on bright lights, get out of bed and engage in a quiet, calming activity. Try reading a book, listening to calming music or even taking a slow, mindful walk around your house. Avoid anything stimulating, like watching TV or scrolling through social media, as this can make it more challenging to fall back asleep.

Limit caffeine and alcohol intake

If you’re waking up in the middle of the night, consider the role your nutrition and lifestyle choices play in your sleep patterns. Caffeine and alcohol can significantly impact your ability to stay asleep. “While alcohol may make you feel drowsy initially, it disrupts sleep later in the night,” said Dr. Ferroni. “If you consume caffeine, aim to have it earlier in the day—ideally before noon—to avoid interfering with your sleep.” Be mindful of what you eat and drink in the hours before you go to bed, and consider switching to caffeine-free tea or water.

Create a sleep-friendly environment

Your sleep environment can play a significant role in your ability to sleep soundly. Ensure your bedroom is cool, dark and quiet. Use blackout curtains to block light or white noise machines to drown out distracting sounds if needed. A comfortable mattress and pillows are also key to achieving restorative sleep.

Establishing a bedtime routine is also beneficial. A consistent pre-sleep ritual like reading or meditating can signal that it’s time to wind down and prepare for rest.

Consider professional help if needed

“If you continue to struggle with frequent nighttime awakenings despite trying these strategies, it might be a sign of an underlying sleep disorder,” said Dr. Ferroni. “Conditions like insomnia, sleep apnea or restless leg syndrome (RLS) can disrupt sleep, leaving you feeling unrested.” Talking to a sleep medicine specialist can help you get to the root of the issue and find an effective treatment plan for better sleep and improved overall health.

Waking up in the middle of the night is frustrating. By staying calm, managing your environment and focusing on relaxation techniques, you can minimize the impact of these sleep disruptions. If sleep problems persist, seek guidance from a professional who can help you achieve better sleep and overall health.

Learn more about sleep medicine at Inspira.