6 Tricks to Fall Back to Sleep Fast

Waking up in the middle of the night is frustrating, especially when it’s hard to fall back to sleep. If this happens to you more than a couple of times a week, you’re not alone. In fact, many people experience this exact issue and may not realise it could be a sign of insomnia.

Insomnia isn’t just about not being able to fall asleep at bedtime. It can also mean waking during the night or too early in the morning, and finding it difficult to drift back off. If this sounds familiar, there are practical steps you can take to help get your sleep back on track.

In this blog, we’ll explain what’s going on and share six expert-backed tricks to help you fall back to sleep faster.

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What Is Insomnia?

Insomnia is a common sleep disorder that affects your ability to fall asleep, stay asleep, or return to sleep after waking. You may still be getting some sleep overall, but if you regularly wake up during the night and struggle to get back to sleep, and feel tired the next day, it could be a sign of clinical insomnia.

Understanding that this isn’t "just normal" sleep disturbance is important, because there are effective treatments available.

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Why Do I Wake Up in the Night?

There are many reasons people wake up during the night, including:

• Stress and anxiety
• Needing the toilet
• Pain or discomfort
• Hormonal changes (e.g. menopause)
• Environmental factors like noise or temperature
• Disruption to your body clock (circadian rhythm)

Once awake, your mind can quickly become alert, and that can make returning to sleep feel impossible.

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6 Tricks to Fall Back to Sleep Fast

1. Don’t Check the Clock

Looking at the time can create anxiety and pressure. This makes it even harder to fall asleep again. Turn your clock away from view or cover it.

2. Try the 4-7-8 Breathing Technique

This calming breath exercise helps slow your heart rate and quiet your mind:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale slowly for 8 seconds
  Repeat a few times to relax your body.

3. Get Out of Bed if You're Awake for 15 Minutes

If you’re still wide awake after about 15 minutes, leave your bedroom and do something quiet in low light, like reading or listening to soft music. Go back to bed when you feel sleepy again.

4. Avoid Screens

Scrolling your phone or watching TV might seem like a good distraction, but the blue light can suppress melatonin, the hormone that helps you sleep. Stick to screen-free activities if you’re up at night.

5. Use a Body Scan Meditation

Mentally scan your body from head to toe, noticing any sensations without judgement. This can distract your mind from anxious thoughts and ease physical tension.

6. Practice Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is a recommended treatment by the NHS that teaches you how to change unhelpful thoughts and behaviours around sleep. It’s drug-free and backed by strong evidence, even for people who have had sleep problems for years. Sleepio is a CBT-I treatment that works with you to develop a personalised insomnia treatment plan, empowering you to challenge negative thought patterns, establish healthy sleep habits, and enjoy restful nights of sleep.

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In summary, waking in the night and struggling to fall back to sleep is a common but treatable problem. Many people don’t realise that it could be a sign of insomnia, and that help is available. Simple changes to your night-time routine, along with evidence-based techniques like CBT-I, can make a big difference to your sleep and quality of life.

If you’re regularly waking in the night and feeling tired in the day, speak to your GP or explore digital CBT-I tools to get the support you need. Better sleep is possible, and it starts with understanding what’s happening - and making the right changes.

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