Waking up in the middle of the night or struggling to drift off can be frustrating, but counting sheep isn’t the answer. Research from Oxford University shows it's too dull to calm a racing mind. Instead, sleep experts recommend science-backed strategies, from cognitive distractions and soothing audio to breathing exercises and environmental tweaks, that are far more effective at helping you fall asleep again. Read the 10 expert-approved tricks to ease night-time restlessness and support peaceful, more restful sleep.
Try cognitive distractions instead of counting sheep
Counting sheep may be a classic sleep trick, but research shows it’s ineffective. A study by Oxford University found it too monotonous, often leading to racing thoughts instead of rest. Dr Eidn Mahmoudzadeh, co-founder of The Sleep Project , agrees it’s not mentally engaging enough to distract an anxious brain. Instead, experts suggest cognitive tasks like counting backwards from 100 or the “cognitive shuffle,” where you list words by letters or categories. These mild mental challenges occupy the mind just enough to steer it away from overthinking. For many, this approach proves far more effective than sheep in easing back into sleep.
Use soothing audio to calm your mind and fall asleep faster
Listening to familiar audio can be surprisingly effective for falling asleep. Experts like Professor Russell Foster from Oxford suggest calming content—like radio shows or audiobooks—can lull the mind away from anxious thoughts. For instance, some people play the same audiobook nightly so the predictability helps switch off mental chatter. White noise, low-frequency static, or even mentally recounting a familiar book plot can have a similar effect. This gentle distraction engages the brain just enough to prevent overthinking without fully waking you up. So rather than avoiding your phone altogether, using it wisely for soothing audio might just help you drift off faster.
Avoid checking the time, as it leads to sleep anxiety
Avoid clock-watching if you wake up during the night. Sleep experts like Dr Eidn Mahmoudzadeh warn that checking the time triggers anxiety about lost sleep, leading to overthinking and mental calculations that keep you awake. Instead, remove all visible clocks from your bedroom to break this cycle. Your alarm will still wake you when needed. Avoid looking at your phone too—except to start a calming podcast. Professor Russell Foster calls this urge to check the time and scroll “doomscrolling” and says resisting it is key. Trust your body’s rhythm, not the numbers on the clock, to help you fall back asleep naturally.
Manage your bedroom temperature to support sleep
Room temperature plays a big role in sleep quality. It is recommended to keep bedrooms cooler—ideally around 18°C—as your core body temperature naturally drops to help trigger sleep. If it's too warm, especially during menopause or certain menstrual phases, hormonal changes can disrupt this process, making you more likely to wake up. Professionals suggest cooling techniques like standing on a cold floor or using a fan during night sweats. Simple tricks, like briefly uncovering yourself and then snuggling back under the covers, can help reset your body. Managing bedroom temperature can make falling—and staying—asleep easier.
Use breathing exercises and visualisation to relax back to sleep
Focusing on your breath is a proven way to calm the mind and drift back to sleep. Breathing exercises like box breathing (in for 4, hold for 4, out for 4, hold for 4) or the 4-7-8 method help lower stress and quiet racing thoughts. Professionals recommend adding visualisation, picturing a peaceful scene in detail—to shift your focus away from trying to sleep.
Accept wakefulness to ease back into rest
Don’t panic about being awake—it only makes it harder to fall back asleep. Sleep physiologists say that resisting wakefulness triggers more alertness. Instead, give yourself permission to be awake without judgment. Acceptance and Commitment Therapy (ACT), used in Meadows' sleep programme, encourages observing thoughts calmly, breathing through restlessness, and letting go of pressure to sleep. This mindset shift fosters a healthier, more trusting relationship with sleep. Removing pressure often leads to sleep returning naturally. Relaxation begins with acceptance, not resistance.
Try switching sleep positions in the bed
Sometimes a simple shift in position can help reset your brain. Sarah from Lincolnshire swears by an unconventional trick: moving her pillow to the foot of the bed and lying “upside down.” While it may sound odd, this small physical change can interrupt the pattern of overthinking and create a novel sensory experience that helps calm a restless mind. Even changing sleeping positions—like moving from your back to your side—can signal the brain that it’s time to relax. If traditional breathing techniques don’t help, this gentle repositioning might just be the reset your brain needs to drift off.
Limit evening drinks to reduce night-time wakeups and improve sleep quality
Drinking excess fluids late in the evening can lead to frequent bathroom trips and disrupted sleep. Dr Zoe Schaedel advises reducing liquid intake a few hours before bed, especially for those prone to waking up to urinate. Russell Foster adds that the key is balance—stay hydrated during the day, but taper off in the evening. Avoid alcohol and caffeine too, as both interfere with sleep stages. Being mindful of what and when you drink is a small but impactful tweak that could significantly reduce night-time interruptions and support uninterrupted rest.
Stick to a regular wake-up time for better sleep quality
While weekend lie-ins may feel tempting, they can throw off your body’s internal clock. Matthew Walker highlights that regular wake-up times and exposure to morning sunlight help stabilise your circadian rhythm, making it easier to fall asleep and stay asleep. Sleeping in too long can shift your sleep cycle, causing grogginess and more trouble sleeping the next night. Try waking at the same time daily—even on weekends—and step outside in the morning light. It’s a powerful, natural way to reset your system and maintain healthy sleep-wake patterns.
Let go of sleep anxiety for better rest
Sometimes, no sleep tip seems to work, but there’s nothing to worry about. Professor Russell Foster reminds us that sleep isn’t always a perfect eight hours. Night waking is natural, and many people sleep in two phases. Experts advise doing something low-key that you enjoy, like watching a cosy TV show or having a quiet snack. Let go of the stress about being awake. This mindset helps take the pressure off, making it easier to drift off again later—or at least turn a frustrating night into something more manageable.
Also Read: Can the copper in your diet impact memory and dementia risk?
Try cognitive distractions instead of counting sheep
Counting sheep may be a classic sleep trick, but research shows it’s ineffective. A study by Oxford University found it too monotonous, often leading to racing thoughts instead of rest. Dr Eidn Mahmoudzadeh, co-founder of The Sleep Project , agrees it’s not mentally engaging enough to distract an anxious brain. Instead, experts suggest cognitive tasks like counting backwards from 100 or the “cognitive shuffle,” where you list words by letters or categories. These mild mental challenges occupy the mind just enough to steer it away from overthinking. For many, this approach proves far more effective than sheep in easing back into sleep.
Use soothing audio to calm your mind and fall asleep faster
Listening to familiar audio can be surprisingly effective for falling asleep. Experts like Professor Russell Foster from Oxford suggest calming content—like radio shows or audiobooks—can lull the mind away from anxious thoughts. For instance, some people play the same audiobook nightly so the predictability helps switch off mental chatter. White noise, low-frequency static, or even mentally recounting a familiar book plot can have a similar effect. This gentle distraction engages the brain just enough to prevent overthinking without fully waking you up. So rather than avoiding your phone altogether, using it wisely for soothing audio might just help you drift off faster.
Avoid checking the time, as it leads to sleep anxiety
Avoid clock-watching if you wake up during the night. Sleep experts like Dr Eidn Mahmoudzadeh warn that checking the time triggers anxiety about lost sleep, leading to overthinking and mental calculations that keep you awake. Instead, remove all visible clocks from your bedroom to break this cycle. Your alarm will still wake you when needed. Avoid looking at your phone too—except to start a calming podcast. Professor Russell Foster calls this urge to check the time and scroll “doomscrolling” and says resisting it is key. Trust your body’s rhythm, not the numbers on the clock, to help you fall back asleep naturally.
Manage your bedroom temperature to support sleep
Room temperature plays a big role in sleep quality. It is recommended to keep bedrooms cooler—ideally around 18°C—as your core body temperature naturally drops to help trigger sleep. If it's too warm, especially during menopause or certain menstrual phases, hormonal changes can disrupt this process, making you more likely to wake up. Professionals suggest cooling techniques like standing on a cold floor or using a fan during night sweats. Simple tricks, like briefly uncovering yourself and then snuggling back under the covers, can help reset your body. Managing bedroom temperature can make falling—and staying—asleep easier.
Use breathing exercises and visualisation to relax back to sleep
Focusing on your breath is a proven way to calm the mind and drift back to sleep. Breathing exercises like box breathing (in for 4, hold for 4, out for 4, hold for 4) or the 4-7-8 method help lower stress and quiet racing thoughts. Professionals recommend adding visualisation, picturing a peaceful scene in detail—to shift your focus away from trying to sleep.
Accept wakefulness to ease back into rest
Don’t panic about being awake—it only makes it harder to fall back asleep. Sleep physiologists say that resisting wakefulness triggers more alertness. Instead, give yourself permission to be awake without judgment. Acceptance and Commitment Therapy (ACT), used in Meadows' sleep programme, encourages observing thoughts calmly, breathing through restlessness, and letting go of pressure to sleep. This mindset shift fosters a healthier, more trusting relationship with sleep. Removing pressure often leads to sleep returning naturally. Relaxation begins with acceptance, not resistance.
Try switching sleep positions in the bed
Sometimes a simple shift in position can help reset your brain. Sarah from Lincolnshire swears by an unconventional trick: moving her pillow to the foot of the bed and lying “upside down.” While it may sound odd, this small physical change can interrupt the pattern of overthinking and create a novel sensory experience that helps calm a restless mind. Even changing sleeping positions—like moving from your back to your side—can signal the brain that it’s time to relax. If traditional breathing techniques don’t help, this gentle repositioning might just be the reset your brain needs to drift off.
Limit evening drinks to reduce night-time wakeups and improve sleep quality
Drinking excess fluids late in the evening can lead to frequent bathroom trips and disrupted sleep. Dr Zoe Schaedel advises reducing liquid intake a few hours before bed, especially for those prone to waking up to urinate. Russell Foster adds that the key is balance—stay hydrated during the day, but taper off in the evening. Avoid alcohol and caffeine too, as both interfere with sleep stages. Being mindful of what and when you drink is a small but impactful tweak that could significantly reduce night-time interruptions and support uninterrupted rest.
Stick to a regular wake-up time for better sleep quality
While weekend lie-ins may feel tempting, they can throw off your body’s internal clock. Matthew Walker highlights that regular wake-up times and exposure to morning sunlight help stabilise your circadian rhythm, making it easier to fall asleep and stay asleep. Sleeping in too long can shift your sleep cycle, causing grogginess and more trouble sleeping the next night. Try waking at the same time daily—even on weekends—and step outside in the morning light. It’s a powerful, natural way to reset your system and maintain healthy sleep-wake patterns.
Let go of sleep anxiety for better rest
Sometimes, no sleep tip seems to work, but there’s nothing to worry about. Professor Russell Foster reminds us that sleep isn’t always a perfect eight hours. Night waking is natural, and many people sleep in two phases. Experts advise doing something low-key that you enjoy, like watching a cosy TV show or having a quiet snack. Let go of the stress about being awake. This mindset helps take the pressure off, making it easier to drift off again later—or at least turn a frustrating night into something more manageable.
Also Read: Can the copper in your diet impact memory and dementia risk?
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