Woke up at 3am and can't fall back asleep? 6 expert-backed tips for a restful night

Beep. BEEP!

Your phone buzzes at 3am. You forgot to put it on silent, and somehow, this one notification manages to shatter your sleep. You check the message, reply groggily, and shut your eyes again. Except… you can’t sleep. You toss, turn, and stare at the ceiling. You put on a show you once abandoned for being too dull, hoping it lulls you to sleep. You even try counting sheep. Nothing works.

And just when exhaustion finally wins, your alarm blares—it’s time for work. No amount of coffee can fix this.

It’s annoying, no doubt. You just want to snarl at everyone. As specialists explain: When you can’t fall asleep again, stress and anxiety spike, keeping your brain wired and your body restless. Tossing and turning elevates cortisol levels, while racing thoughts make relaxation feel impossible. The next day, you’re groggy, irritable, and craving sugar or caffeine for energy. Over time, frequent sleep disruptions can weaken immunity, increase heart risks, and lead to chronic insomnia

So, these six sleep tips—they’ll help you fall back asleep tonight and set the stage for better rest tomorrow and beyond.

Mishti Joy, a certified sleep specialist who consults in both Dubai and London, and Madison Greene, a Dubai-based sleep coach, share their expert tips. First, stop watching the clock. Turn it away. The more you count the minutes of lost sleep, the more anxious you’ll become.

Box  breathing: Draw in a deep breath, filling your lungs completely. Hold it gently for three to four seconds. Exhale slowly and, once your lungs are empty, pause for another three to four seconds before inhaling again. Repeat this calming cycle three to five times.

Bilateral tapping: Borrowed from EMDR (Eye Movement Desensitization and Reprocessing) therapy, this technique involves crossing your arms over your chest. Firmly tap your left and right shoulders or upper arms, alternating sides for about 20 to 30 seconds. Pause, take a deep breath in, and release it slowly. Repeat as needed, noticing any changes in your body’s tension or relaxation.

The power of observation: Often, sleeplessness arises from our minds finally catching up with us in the quiet of the night. We keep thinking of what should have been, and drown in 'what-if's. Instead of wrestling with your thoughts, try observing them as if they are movie credits scrolling by. This technique, rooted in Acceptance and Commitment Therapy (ACT), encourages gentle detachment from overwhelming thoughts.

Progressive muscle relaxation: Starting with your face, tense each muscle group for about five seconds before releasing. Work your way down—shoulders, arms, chest, upper back, abdomen, lower back, hips, thighs, calves, ankles, feet, and toes. This gradual relaxation helps melt away physical stress, preparing your body for restful sleep.

Listen to a sleep story or white noise: A calm, low-stimulation audiobook or gentle white noise can help lull you back into sleep.

Get out of bed if needed:  If you’ve been awake for more than 20 minutes, get up and do a calming activity, like reading or journaling, and avoid screens. Lying awake for too long can create an association between your bed and wakefulness.