Neuroscientist solutions for falling back asleep can change how you handle waking in the middle of the night. If you have ever woken up and struggled to drift off again, you know how frustrating it feels to stare at the ceiling and watch the clock tick. This article explains a practical, science-informed technique recommended by a neuroscientist to help calm your nervous system, relax your body, and fall back into sleep within minutes.
Many people experience interrupted sleep at least occasionally. Waking during the night can be caused by things like stress, a disrupted sleep schedule, late eating, or light sleep cycles. Your body cycles through stages of sleep several times a night, and between those stages, you might wake without becoming fully alert. When that happens, and your mind starts racing, getting back to sleep becomes harder and more frustrating. Many sleep experts agree that waking in the night is common and not a sign of a health disaster, but it can still feel awful in the moment.
In the discussion that sparked renewed interest online, a neuroscientist shared a method he uses himself whenever he wakes up. This technique combines slow breathing with gentle eye movement. The idea is to activate the parasympathetic nervous system, which helps slow your heart rate and lower stress. Deep breathing has long been recommended by sleep experts as a way to calm an overactive mind.
According to the neuroscientist Andrew Huberman, the first step is to keep your eyes closed and take slow, extended exhales.
When you breathe out slowly, you signal your nervous system that you are safe, encouraging your body to relax. Focusing on this alone can help reduce that tense feeling when you wake up and feel wide awake, even if your body is tired. This kind of controlled breathing plays a central role in many sleep improvement strategies and can be done right in your bed with minimal effort.
Next, he suggests gently moving your eyes from side to side behind your closed eyelids. You do not need to open your eyes or strain; instead, just slide them slowly left to right and back. This subtle eye movement mimics the kind of motion your eyes make during normal dreaming sleep and can trick your brain into switching gears back toward rest. Combining this with extended exhales can help lower stress hormones and put your brain in a more relaxed state.
Some people online who tried this method after sharing it reported that it helped them fall asleep faster than usual. One person said they woke much earlier than planned and used the technique, then managed to sleep two more hours before morning. Another commented that the exercise did not send them straight to sleep instantly, but it relaxed their entire body in a way that made falling asleep easier. Anecdotes like these show that even simple neuroscience-backed routines can offer real relief for nighttime wakeups.
Waking up in the middle of the night can come with frustrating thoughts like how much sleep you are losing or how tired you will feel the next day. These thoughts can trigger anxiety and make it even harder to fall back asleep. Sleep experts often warn against checking the clock or pulling out your phone during these moments. Looking at the time can spark worry, while lights from devices can suppress melatonin, the hormone that helps you feel sleepy.
In addition to the neuroscientist’s trick, other general practices can help you return to rest after a nighttime wake-up. Many professionals advise against trying too hard to force sleep and instead focus on calming activities or gentle relaxation. Simple breathing techniques, mindfulness exercises, or meditation can redirect your mind away from stress and toward rest. Staying calm and accepting brief wake-ups as a normal part of sleep can itself help you drift off again.
Experts also note that your sleep environment matters. Keeping your bedroom cool and quiet, reducing exposure to screens before bed, and following a consistent sleep schedule can improve your ability to stay asleep through the night and reduce the frequency of wake-ups. These habits work alongside strategies like the neuroscientist’s breathing and eye exercise to create a more supportive context for uninterrupted rest.
View this post on Instagram
Some people find that waking in the night becomes less frequent when they adjust their daily routines. For example, limiting caffeine after midday and avoiding naps late in the afternoon can strengthen your body’s natural sleep drive, making continuous sleep more likely. Regular exercise and balanced meals can also support consistent sleep patterns. While these lifestyle factors do not guarantee you will never wake up, they can make falling back asleep easier when it does happen.
Breathing exercises recommended by sleep professionals often focus on slow, deliberate breaths that relax your body and mind. Even if the exact method varies, the goal remains the same: reduce stress and help your brain enter the relaxed state needed for sleep. Some techniques involve counting breaths or holding them briefly, but the neuroscientist’s emphasis on long exhales and gentle eye movement is particularly tailored to those middle-of-the-night moments.
Another tip for when you wake is to avoid bright lights and loud sounds. These can signal your brain that it is time to be awake, disrupting your ability to fall back asleep. If you need to get out of bed because you cannot fall asleep after about 20 minutes, choose a calm activity in dim light and return to bed when you feel sleepy again. This approach prevents you from associating the bed with frustration or wakefulness.
Everyone’s experience with middle of the night wake ups is different, and no single approach works for everyone. The neuroscientist’s routine may help many people, but others might find additional practices more effective. Techniques like progressive muscle relaxation, guided imagery, or listening to calming sounds can complement breathing exercises and ease your mind into rest.
For some individuals, frequent waking may be tied to stress, anxiety, or underlying sleep disorders. If simple strategies do not improve your ability to stay asleep or fall back asleep, talking to a healthcare provider or sleep specialist can help identify deeper issues that need attention. Persistent disturbances to sleep quality may benefit from professional evaluation and tailored support.
Falling back asleep after waking can sometimes feel like a battle between your body’s need for rest and your brain’s heightened alertness. By combining calm, focused breathing, gentle eye movement, and a relaxed mindset, you can give your nervous system the signal that it is safe to sleep again. These neuroscience-informed techniques may help you drift back into slumber with significantly less stress than tossing and turning.
In summary, waking up in the night does not need to ruin your entire sleep. Simple practices rooted in neuroscience, like slow exhalations and soft eye shifts behind closed lids, can help lower stress and encourage sleep. Combine these with good sleep habits and a calming environment, and you may find it easier to fall back asleep quickly and wake up feeling more refreshed in the morning.
