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Fall back asleep after waking: a dim bedroom at night with a rumpled cotton blanket, a low amber bedside lamp, a glass of water and a paper book, and the clock turned away.

Better Sleep

Fall Back Asleep After Waking

Waking in the night is common, and the hardest part is often what happens next: watching the clock, worrying about tomorrow and trying harder to sleep. This page is about what to do once you are already awake, with calm, practical steps you can use tonight.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Turn the clock and your phone face-down so you cannot check the time. Watching the clock tends to add worry and make lying awake feel longer.
  • If you feel relaxed, lie still and rest with slow breathing. If you are still wide awake and fed up after roughly 20 minutes, get up and do something quiet in dim light until you feel sleepy again.
  • Keep lights low, skip screens and snacks, and keep your usual wake-up time in the morning, even after a rough night.

Be careful with

  • Do not reach for alcohol, caffeine or a big snack to get back to sleep. They tend to make the rest of the night lighter or more broken.
  • Do not stay in bed for hours trying to force sleep, and do not sleep in or nap long the next day to make up for it. Both can make the next night harder.
  • Do not stop or change a prescribed sleep medicine on your own. Talk to your doctor or pharmacist first.
  • Waking at night is not a reason to panic. One bad night does not harm you, and worry about it is part of what keeps people awake.

Get help when

  • Trouble getting back to sleep on three or more nights a week for a month or more, or sleep problems that affect your daytime life.
  • Loud snoring, gasping, choking or breathing pauses when you wake.
  • Waking with chest pain, a racing or irregular heartbeat, or shortness of breath. Seek urgent medical care.
  • Waking to pass urine two or more times a night, or sudden new night-time thirst or urination.
  • Creepy-crawly leg sensations, pain, hot flushes or night sweats that wake you again and again.
  • Low mood, strong anxiety, or thoughts of harming yourself. Contact a doctor or a crisis line right away.

About Fall Back Asleep After Waking

What this goal means

This goal is about the moment after you wake up in the night and cannot drift straight back off. It is not about stopping the waking in the first place, which is covered in Stay Asleep Through the Night, and it is not about falling asleep at bedtime, which is covered in Fall Asleep Faster.

The aim is to respond in a way that lets sleep return on its own: less alertness, less worry, and fewer habits that teach your brain that bed is a place for being awake.

1,2

Common experiences

People describe waking suddenly with a busy mind, checking the clock and doing sums about how many hours are left, feeling hot or restless, needing the bathroom, or simply lying there with no clear reason.

The NHS lists waking several times in the night and lying awake as typical features of insomnia, and brief waking during the night is a normal part of sleep for many people. What matters is how much it bothers you and how often it happens.

1

Contributing factors

The NHS lists stress, anxiety or depression, noise, a room that is too hot or cold, an uncomfortable bed, and alcohol, caffeine or nicotine among the most common causes of insomnia. Conditions such as sleep apnoea, restless legs syndrome, long-term pain and menopause can also interrupt sleep.

Nocturia, which means waking to pass urine, is common in adults and becomes more common with age. Clinicians look at fluid intake, medicines, bladder and prostate problems and sleep problems as possible causes.

Once you are awake, a second layer can build on top: worry about not sleeping, clock watching and staying in bed for long stretches awake. This second layer is the part you can do the most about.

1,3

Conditions that can be involved

If waking is frequent or comes with snoring and breathless pauses, sleep apnoea is worth asking about. Restless legs, pain, anxiety, low mood and menopause symptoms can also play a part. These need their own care and are described on their pages.

1

Realistic expectations

These steps do not always put you back to sleep within minutes, and some nights will still be rough. The aim is to spend less of the night tense and watching the clock, and over a few weeks to teach your body that bed means sleep.

Behavioral approaches such as stimulus control and relaxation are recommended by the American Academy of Sleep Medicine for chronic insomnia, and CBT for insomnia is the best supported treatment overall. Give any change about two weeks before judging it.

4,5

Who this applies to

Adults who wake in the night and struggle to get back to sleep, including older adults, people under stress, people going through menopause, and new parents whose own sleep stays light.

If the waking is mostly caused by a baby, a shift pattern or a medical problem, the steps here can still help but the cause needs attention too.

1

Related conditions and symptoms

Insomnia → Sleep apnea → Restless legs syndrome →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Turn the clock and phone face-down tonight.
  • Decide in advance: if you are still wide awake and fed up after roughly 20 minutes, get up, keep the lights low and do something calm until sleepy.
  • Keep your morning wake-up time the same after a poor night; do not sleep in.

Optional additions

  • Practise slow breathing or muscle release for a few minutes during the day so it feels familiar at night.
  • Set up a comfortable chair, blanket and paper book in another room.
  • Move caffeine to the morning and keep evening drinks modest.

What to track

  • A simple sleep diary for two weeks: when you woke, how long you were awake, what you did and how you felt the next day.
  • Whether the clock-away and get-up rules change how long you feel awake.
  • Anything that seems to trigger waking, such as alcohol, late caffeine, heat, noise, pain or bathroom trips.

When to reassess

Give these changes about two weeks. If you still struggle to get back to sleep on three or more nights a week, or the problem has lasted a month or more, speak to a doctor about CBT for insomnia and any underlying cause.

When to seek professional support

  • See a doctor if night waking lasts for months or affects daily life, or if you have snoring with breathing pauses, pain, restless legs, mood changes or night-time urination.
  • Ask about CBT for insomnia, including online programs.
  • Talk to a pharmacist or doctor before using any sleep aid or supplement.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Stop watching the clock

Low certainty

Addresses: Less worry about how long you have been awake

Why it may help: In two experiments, people told to monitor a clock while trying to sleep reported more pre-sleep worry and took longer to fall asleep than those who did not, including 38 people with insomnia. The researchers suggest clock monitoring can keep insomnia going by feeding worry and distorting how long you think you were awake. These experiments looked at falling asleep at bedtime, so applying the idea to night waking is a reasonable extension rather than something tested directly.

How to apply it: Turn the clock away or cover it, set your alarm and then leave it alone, and put your phone face-down on silent. The NHS also suggests keeping clocks out of view and phones face-down.

Who it may suit: Anyone who checks the time when they wake.

Precautions: If you must keep your phone close for safety (for example, on-call duties or caring for someone), keep it on a setting that shows nothing unless it rings.

6,2

Get up if you are still wide awake after about 20 minutes

Moderate certainty

Addresses: Keeps the bed linked with sleep, not with lying awake and frustration

Why it may help: The NHS advises that if you are still awake after around 20 minutes you should get up, sit somewhere comfortable, do something relaxing and go back to bed when you feel sleepy. Stimulus control, which is built on this idea, is suggested by the American Academy of Sleep Medicine as a single-component behavioral treatment for chronic insomnia.

How to apply it: Do not clock-watch to count the 20 minutes; a rough feeling is enough. Move to a comfortable chair in another room, keep the lights low, and return to bed only when your eyes feel heavy. Repeat as often as needed, and keep your morning wake-up time fixed.

Who it may suit: Adults who stay awake and frustrated in bed.

Precautions: Wrap up warm and take care on stairs in the dark. If you are prone to falls, dizziness or night-time confusion, keep the route short and lit with a very dim light, and check with a clinician before using the full method.

2,4

CBT for insomnia →

Rest quietly, without trying to force sleep

Low certainty

Addresses: Lower alertness and effort while you wait to feel sleepy

Why it may help: The NHS says that if you are lying awake you should try not to force sleep; when you are comfortable and resting you may fall asleep naturally. Quiet rest is less tiring than a fight with the pillow.

How to apply it: Lie on your back or side, soften your jaw, drop your shoulders and let your thoughts drift. Tell yourself that resting still counts. If you start to feel tense or frustrated, that is your cue to get up.

Who it may suit: Most adults.

Precautions: None specific. If worry or panic builds, get up rather than stay in bed.

2

Dim light, low screens and a low-key space

Low certainty

Addresses: Avoid telling your brain it is time to be awake

Why it may help: Room light before bedtime suppressed melatonin onset and shortened melatonin duration in a laboratory study, and evening reading on a light-emitting eReader delayed circadian timing and reduced next-morning alertness compared with a printed book. These studies looked at evening exposure rather than waking at night, so the night-time link is extrapolated. The NHLBI also advises avoiding bright artificial light from screens and says a dim night light is fine if needed.

How to apply it: Use a small warm lamp or a night light if you need to move around, and avoid overhead lights, phones, tablets and television. Read a paper book or listen to quiet audio if you get up.

Who it may suit: Anyone who gets up at night.

Precautions: Keep a clear, dim path to the bathroom to reduce the risk of tripping, especially for older adults.

7,8,9

Additional options

Slow, relaxed breathing

Not enough evidence

Addresses: May help ease tension and slow the busy mind

Why it may help: The NHS lists breathing exercises and meditation among relaxation ideas to help you wind down for sleep. Controlled trials of breathing methods in people who wake at night are scarce, so this is a low-risk practice with limited direct proof.

How to apply it: Breathe in gently through the nose, then breathe out slowly for a little longer, letting your belly and shoulders relax. Do this for a few minutes, then let your breathing go back to normal. Avoid forceful or breath-holding techniques at night.

Who it may suit: Most healthy adults.

Precautions: Stop if you feel light-headed or anxious. People with asthma, heart or lung conditions should keep breathing practices gentle and ask their clinician.

2

Breathwork →

Body relaxation and muscle release

Low certainty

Addresses: Eases physical tension that keeps you alert

Why it may help: Relaxation therapy is suggested by the American Academy of Sleep Medicine as a single-component therapy for chronic insomnia (a conditional recommendation). In bed, this can be as simple as slowly letting go of tension from your toes up to your face.

How to apply it: Starting at the feet, tense each muscle group gently for a few seconds and then release, or just notice and soften each part in turn. Move on from the head down if you prefer.

Who it may suit: Adults who feel tense or wired when awake at night.

Precautions: If you have pain, a recent injury or a medical condition, keep tensing gentle or skip it and just focus on letting go.

4,2

Relaxation for sleep → Progressive muscle relaxation →

Cool, quiet and comfortable room

Low certainty

Addresses: Removes common triggers that keep you awake

Why it may help: Heat and noise are listed by the NHS as common causes of sleep problems, and a review of sleep and the thermal environment found that heat and cold both disturb sleep. The NHS suggests earplugs, a cool room, closing curtains and background sounds such as white noise.

How to apply it: Adjust the room before you need it: lighter covers, a cool room, curtains closed, and a steady sound if noise wakes you.

Who it may suit: Anyone woken by heat, cold or noise.

Precautions: Use earplugs safely and keep smoke alarms audible.

1,10,2

Still being studied

A gentle imagery task

Low certainty

Addresses: May quiet unwanted thoughts when your mind is busy

Why it may help: In a small study of 41 people with insomnia, those trained to distract themselves with an engaging imagery task had less unwanted pre-sleep thinking and a shorter time to fall asleep than those given no instructions. A general instruction to distract did not work as well. The trial was small and looked at bedtime, not night waking.

How to apply it: Picture a calm, detailed scene that holds your attention, such as walking a familiar path or building a garden room by room. Use sights, sounds and small details so your mind has something to follow, and let the scene move slowly.

Who it may suit: Adults whose mind races when they wake.

Precautions: If imagery brings up distressing memories, stop and use a different method such as breathing or getting up.

11

Mindfulness practice

Low certainty

Addresses: May reduce the distress of lying awake

Why it may help: A randomized trial of 49 older adults with moderate sleep disturbances found that a 6-week mindfulness program improved sleep quality more than sleep hygiene education. It did not test waking in the night specifically, and the effect needs repeating in larger studies. Practising during the day makes it easier to use at night.

How to apply it: Take a few minutes during the day for guided mindfulness, then in the night simply notice thoughts, sounds and body sensations without chasing or arguing with them.

Who it may suit: Adults willing to practise regularly.

Precautions: Rarely, meditation can bring up difficult feelings. If it does, stop and speak to a clinician or qualified teacher.

12

Meditation →

Food & nutrition

Eating and drinking in the night

There is little research on eating or drinking after you wake in the night, so this part is cautious. The NHLBI advises avoiding heavy or large meals within a few hours of bedtime, says a light snack is okay, and advises avoiding alcohol before bed.

If you are truly hungry, a small, plain snack is reasonable. Avoid large portions, sugary treats and caffeine, and avoid making a snack a regular night-time habit, because the body can start to expect it.

9

Fluids and bathroom trips

A clinical review of nocturia recommends limiting fluid intake, especially in the evening, and reviewing the timing of water tablets (diuretics) with your clinician. Sip water if you are thirsty rather than drinking a large glass.

If you wake to pass urine more than once a night, or you have new thirst or urination at night, ask your doctor to look into it.

3

Caffeine and alcohol

In one trial, caffeine taken even 6 hours before bedtime reduced sleep time, and the NHLBI says caffeine effects can last up to 8 hours. The NHS suggests avoiding tea, coffee and alcohol at least 6 hours before bed.

Alcohol can help some people nod off but increases sleep disruption in the second half of the night in a review of the evidence.

13,9,1,14

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Caffeine-free herbal tea or a warm milky drink

Not enough evidence

Studied form and route: A small warm drink, taken early in the evening or if you get up in the night

Intended outcome: Comfort and a calm ritual; any effect on falling back asleep has not been proven

Human evidence: The NHS suggests a warm milky drink or herbal tea as an alternative to caffeine around bedtime. We did not find trials showing that taking one after waking helps you fall back asleep.

Traditional use: Warm drinks at night are an old tradition in many cultures as part of a calm routine.

Laboratory findings: None relevant to this goal.

Limits: No good evidence that any drink helps you fall back asleep. A big drink can also mean another trip to the bathroom.

Interactions and precautions: Choose caffeine-free options and keep the amount small. Check herbal ingredients with a pharmacist if you take medicine, are pregnant or breastfeeding.

2,3

Sleep supplements and natural aids →

Melatonin taken in the night

Not enough evidence

Studied form and route: A supplement, not recommended to take after you wake without advice

Intended outcome: Unknown for falling back asleep

Human evidence: We did not find reliable trials supporting taking melatonin in the middle of the night to get back to sleep. Melatonin research mainly looks at taking it near bedtime for sleep onset.

Traditional use: None.

Laboratory findings: Room light before bed suppressed the body's own melatonin in a laboratory study, which is one more reason to keep lights low at night.

Limits: Effects in trials are modest and products vary in strength and quality. Taking it at night may cause morning grogginess.

Interactions and precautions: Speak to a doctor or pharmacist first, especially during pregnancy or breastfeeding, with other medicines, with an autoimmune or seizure condition, or if you drive.

7

Melatonin for sleep →

Therapies & care

Established care for repeated night waking starts with checking for causes (such as sleep apnoea, pain, restless legs, mood, menopause, medicines or bladder problems) and offering CBT for insomnia, which is the first-line treatment in major guidelines. Medicines are a decision for you and your doctor. Do not stop a prescribed medicine on your own.

CBT for insomnia (CBT-I)

High certainty

Psychological and behavioral therapy A structured program that includes stimulus control (getting up when you cannot sleep), limiting time in bed, relaxation and changing unhelpful thoughts about sleep. The American Academy of Sleep Medicine strongly recommends multicomponent CBT-I for chronic insomnia, and a meta-analysis of trials found it improved sleep outcomes, including time awake after falling asleep.

Who it may suit: Adults with insomnia lasting three months or longer, or shorter problems that keep coming back.

Precautions: Time-in-bed limits can cause short-term sleepiness; take care driving and talk to a therapist if you have bipolar disorder, seizures or other conditions.

4,5,15,16

CBT for insomnia →

Stimulus control therapy

Moderate certainty

Behavioral therapy A set of rules that includes going to bed only when sleepy and getting out of bed when you cannot sleep, so the bed becomes linked with sleep again. Suggested as a stand-alone behavioral treatment by the American Academy of Sleep Medicine.

Who it may suit: People who spend long periods awake in bed.

Precautions: The first weeks can be tiring. Ask a clinician if you have mobility problems, fall risk or a medical condition.

4

Insomnia →

Relaxation therapy

Low certainty

Mind-body practice Muscle relaxation, breathing and guided relaxation practised regularly. Suggested by the American Academy of Sleep Medicine as a single-component therapy for chronic insomnia.

Who it may suit: Adults who feel tense or wired at night.

Precautions: Keep it gentle if you have pain, asthma or panic attacks.

4

Relaxation for sleep → Breathwork →

Meditation and mindfulness

Low certainty

Mind-body practice A 6-week mindfulness program improved sleep quality more than sleep hygiene education in one randomized trial of older adults with sleep disturbances.

Who it may suit: Adults who want a drug-free habit and can practise.

Precautions: Can bring up difficult feelings; seek guidance if it does.

12

Meditation →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Alcohol as a way to get back to sleep

Moderate certainty

Why: A review of alcohol and sleep found it shortens the time to fall asleep but increases sleep disruption in the second half of the night, which is the time you are most likely to wake again.

Who it applies to: Anyone who uses a nightcap or a drink during the night to settle.

Try instead: Use quiet rest, slow breathing or getting up for a calm activity.

14

Caffeine, alcohol and sleep →

Staying in bed for hours trying hard to sleep

Moderate certainty

Why: The NHS advises against forcing sleep, and the stimulus-control approach teaches that long spells awake in bed can link the bed with being awake.

Who it applies to: Anyone lying awake.

Try instead: Get up after about 20 minutes if you are still wide awake and return when sleepy.

2,4

Personal triggers to check

Clock watching and sums

Low certainty

Why: Clock monitoring increased pre-sleep worry and longer sleep onset in two experiments, and made people overestimate how long they had been awake.

Who it applies to: Anyone who checks the time at night.

Try instead: Turn the clock away and trust that rest still helps.

6

Bright light and screens

Low certainty

Why: The NHLBI advises avoiding bright artificial light from TV and computer screens because the light can tell the brain it is time to be awake.

Who it applies to: Anyone who picks up a phone or switches on a bright light when they wake.

Try instead: Use a dim lamp and paper or audio.

9,8

Caffeine or heavy meals earlier in the day and evening

Moderate certainty

Why: In a trial, caffeine taken even 6 hours before bed reduced total sleep time compared with placebo, and the NHLBI says its effects can last up to 8 hours and that heavy meals close to bed should be avoided.

Who it applies to: People who are caffeine-sensitive and wake in the second half of the night.

Try instead: Move caffeine to the morning and keep the evening meal lighter.

13,9

Caffeine, alcohol and sleep →

Products that need caution

Over-the-counter sleep aids taken in the middle of the night

Moderate certainty

Why: The NHS says pharmacy sleep products may help for 1 to 2 weeks only, can cause drowsiness and should not be taken for longer. Taking a sedating product in the small hours can leave you groggy later and unsafe to drive.

Who it applies to: Anyone considering a pill or liquid when they wake.

Try instead: Try the behavioral steps first and speak to a pharmacist or doctor before using a sleep product.

1

Sleep supplements and natural aids →

Unsupported claims

"A snack or warm drink will always put you back to sleep"

Not enough evidence

Why: The NHLBI says a light snack is fine but heavy meals near bed should be avoided, and there is no good trial evidence that eating at night helps you fall back asleep.

Who it applies to: Social media and folk advice.

Try instead: Choose a small, simple option only if you are truly hungry.

9

"Sleeping in or napping long will fix a bad night"

Low certainty

Why: The NHS advises against sleeping in after a bad night and the NHLBI advises limiting naps if you have trouble sleeping at night.

Who it applies to: Anyone tempted to catch up after a rough night.

Try instead: Keep your usual wake time; if you nap, keep it short and early.

1,9

Common mistakes

Looking at your phone in bed

Low certainty

Why: Light and engaging content keep the brain active, and the NHS advises against screens right before bed.

Who it applies to: Anyone who scrolls at night.

Try instead: Keep the phone out of reach, or use audio only at low volume.

1,8

Getting up and starting chores or work

Low certainty

Why: Active or stressful tasks make you more alert. The NHS suggests relaxing activities such as gentle yoga, reading or quiet music.

Who it applies to: Anyone who gets up and then gets busy.

Try instead: Choose something calm and boring, like a paper book.

2

Treating every waking as a crisis

Low certainty

Why: Worry about not sleeping can add to arousal. Waking briefly is common and often settles on its own.

Who it applies to: People anxious about sleep loss.

Try instead: Use a calm line such as "resting is still helping" and use your relaxation method.

1,6

Evidence & safety

What the research shows

The strongest evidence is for CBT for insomnia, which includes stimulus control and relaxation, as the first-line treatment for long-term insomnia. Advice from the NHS about not forcing sleep and getting up after about 20 minutes is consistent with these methods. There are few trials of people specifically waking in the middle of the night, so many tips here are sensible extensions of bedtime research rather than directly tested.

Limits of the evidence

  • Most trials of clock watching, light and imagery looked at falling asleep at bedtime, not waking in the night.
  • The imagery and mindfulness studies were small and short.
  • There is little research on night-time eating and drinking, or on melatonin and herbs taken after waking.
  • Sleep diaries can overestimate how long you were awake.

Precautions and interactions

  • Do not use alcohol or sleep products regularly to get back to sleep.
  • Check supplements and herbs with a pharmacist if you take any medicine.
  • Never stop or change a prescribed medicine on your own.

Life-stage considerations

  • Pregnancy and breastfeeding: avoid sleep supplements and herbal products unless a clinician approves; night waking from reflux, cramps and bathroom trips is common, so mention it to your midwife or doctor.
  • Older adults: night waking and nocturia are more common, and falls at night are a real risk. Keep a lit path and talk to a clinician about bladder and medicines.
  • Menopause: hot flushes and night sweats can wake you; ask your doctor for support.
  • Children and teens: this page is written for adults. Speak to a paediatrician about a child who wakes often.

Warning signs

  • Loud snoring, gasping or breathing pauses.
  • Chest pain, racing heartbeat or shortness of breath at night.
  • Waking to pass urine several times a night.
  • Persistent low mood, panic or thoughts of self-harm.

Claim checks

You must stay in bed with your eyes closed even if you are awake

Moderate certainty

The NHS advises that if you are still awake after around 20 minutes you should get up and do something relaxing, and stimulus control (which includes getting out of bed) is suggested by the AASM for chronic insomnia.

2,4

Checking the time helps you plan and relax

Low certainty

In two experiments, clock monitoring increased pre-sleep worry and delayed falling asleep. The experiments were at bedtime, so the effect on night waking is likely but not directly tested.

6

A nightcap helps you sleep through

Moderate certainty

Alcohol can shorten the time to fall asleep, but a review found more sleep disruption in the second half of the night.

14

Sleep hygiene alone will fix chronic insomnia

Moderate certainty

The AASM suggests clinicians not use sleep hygiene as a single therapy for chronic insomnia, although it is a useful supporting step.

4

A midnight snack puts you back to sleep

Not enough evidence

We did not find trials showing this. The NHLBI says a light snack is fine but heavy meals should be avoided.

9

Questions people ask

How long should I stay in bed before getting up?

The NHS suggests that if you are still awake after around 20 minutes you should get up, sit somewhere comfortable, do something relaxing and go back to bed when sleepy. Treat 20 minutes as a rough guide and do not watch the clock.

Is it normal to wake up at night?

Brief waking is a normal part of sleep for many people. It becomes a problem when you cannot get back to sleep, it happens often, or it affects how you feel in the day.

Should I turn my clock around?

Many people find it helps. In experiments, clock monitoring increased worry and delayed falling asleep, and the NHS suggests keeping clocks out of view.

What should I do while I am up?

Choose something calm in dim light, such as reading a paper book, gentle stretching or listening to quiet music. Avoid work, chores, screens and bright lights.

Can I eat or drink something?

If you are truly hungry, a small plain snack is fine. Avoid heavy foods, alcohol and caffeine, and sip rather than gulp water to avoid more bathroom trips.

Does breathing really help?

Slow, relaxed breathing is a low-risk way to ease tension and is listed by the NHS among relaxation ideas, but there is little direct proof for night waking. Try it and keep what works.

Is waking at the same time every night a sign of something?

It can simply be a habit of your sleep cycle, but it can also reflect stress, alcohol, bladder problems, sleep apnoea or other issues. Keep a diary and see a doctor if it continues.

Should I take melatonin or a sleep aid when I wake?

We did not find good evidence for taking melatonin after waking. The NHS says pharmacy sleep aids work for 1 to 2 weeks at most and can cause drowsiness. Speak to a pharmacist or doctor first.

Should I sleep in or nap after a bad night?

It is better to keep your regular wake time; the NHS advises not to sleep in. If you nap, keep it short and early.

When should I see a doctor?

If it happens three or more nights a week for a month, affects your daytime life, or comes with snoring and breathing pauses, pain, restless legs, low mood or frequent night-time urination.

References

  1. NHS. Insomnia (page last reviewed 19 March 2024). Read 2026-10-31. source
  2. NHS Every Mind Matters. How to fall asleep faster and sleep better. Read 2026-10-31. source
  3. Getaneh FW, Sussman RD, Iglesia CB. Nocturia: Evaluation and Management. Am Fam Physician. 2025. source
  4. Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021. source
  5. Trauer JM, et al. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med. 2015. source
  6. Tang NK, Schmidt DA, Harvey AG. Sleeping with the enemy: clock monitoring in the maintenance of insomnia. J Behav Ther Exp Psychiatry. 2007. source
  7. Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011. source
  8. Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015. source
  9. NHLBI. Healthy Sleep Habits (last updated March 24, 2022). Read 2026-10-31. source
  10. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012. source
  11. Harvey AG, Payne S. The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behav Res Ther. 2002. source
  12. Black DS, et al. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015. source
  13. Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013. source
  14. Ebrahim IO, et al. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013. source
  15. Qaseem A, et al. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016. source
  16. Riemann D, et al. European guideline for the diagnosis and treatment of insomnia. J Sleep Res. 2017. source

Related on AlternativeMed

Related goals

Stay Asleep Through the Night → Fall Asleep Faster → Stop Waking Up Too Early → Relax Before Bed → Build a Healthy Sleep Schedule →

Ingredients, foods and supplements

Melatonin for sleep → Sleep supplements and natural aids → Caffeine, alcohol and sleep →

Research, safety and claim-check resources

CBT for insomnia → Relaxation for sleep → Sleep hygiene → Breathwork → Meditation → Progressive muscle relaxation →