Three mindfulness exercises to fall back asleep.

Last month, my good friend Lorena told me that she was going through a rough patch and that it was affecting her sleep. When she shared this, I did my best to hold the conversation with compassion and awareness. She was really struggling. I mean… waking up in the middle of the night is a clear sign that you’re consciously or unconsciously having more stress and anxiety than you can handle. During our chat, she didn’t ask me what I do when that happens to me or ask for any advice on this matter. For this reason, I didn’t share my favorite mindfulness practices for falling back asleep. But our conversation made me realize that someone else might actually benefit from these practices. So, in this article, I am going to share my three favorite mindfulness exercises I practice the most when I want to fall back asleep.

Waking up in the middle of the night

The truth is that I never know when my worries will keep me awake at night. All I know is that whenever that happens, my body and brain are sending me an alarm signal: I’m reaching my limit.

When that happens, many just toss around in bed hoping, that their sleep will return soon. They move their limbs, trying to find the most comfortable position, hoping that your body will ‘get it’ and fall asleep.

Others take the ‘productive’ approach, thinking: Well, if I’m already awake, I might as well make the best of it.

The result? They clean the house, reply to emails or find something else that can be checked off of their to-do list.

Many others try to rationalize and downplay being awake.

This is so stupid! It’s NOT worth it being awake over a little bit of stress and anxiety. I shouldn’t have had that cup of coffee late in the day – or thinks of solutions.

And as far as I know, there are other people who turn on the TV, pick up a book, or do anything to keep themselves distracted. The intention is probably to keep their mind distracted from what’s bothering them so they can go back to sleep.

Except for being productive, I have tried all the other strategies to help me fall asleep. Until I discovered mindfulness and found another way. A way where you don’t really need to do anything. Just be. Be with your body over and over again.

Obsessive worrying can be a real pain. When I was on sick leave during burnout, nightmares would wake me up almost daily. It was exhausting. I would sleep but didn’t really rest. So, yes, I know what it’s like to wake up at night.

At first you are hopeful, thinking that you will get back asleep soon. But when that doesn’t happen, an extra worry sets in: the concern that you won’t sleep well and won’t be able to manage the following day.

In my experience, these mindfulness practices have helped me the most to fall back asleep. What I like most about them is that they guide you to practice embodied awareness. When we wake up at night, we tend to use our mind to get back to sleep. Instead, these practices shift your attention to your body. This way, you learn to direct the hyperactivity of the mind toward your body and its sensations.

You can practice them in any way you want. However, I noticed that this sequence suits me best. Granted, I don’t always do them all, and sometimes I mix and match them in the way that feels most beneficial. I invite you to do the same. In other words, take them for a spin and see how the ride feels for you.

Falling asleep exercise #1: Exhaling your body tension

For this exercise, you will focus on your in and out breaths.

First, inhale normally. You don’t need to force your breathing pattern. Breathing through the nose or the mouth is fine.

While you inhale, notice if there are any parts of your body that are holding tension.

It could be your neck, shoulders, jaw, or perhaps your legs.

Then, as you exhale, try to use your out-breath to release part of that tension and let go of it. Whatever that means to you.

Inhale again.

Exhale and let go of any unnecessary physical tension.

Repeat this inhale-exhale cycle at least 10 times.

You might fall asleep even before you finish the 10 rounds. If that’s the case, congrats!

On the other hand, if your eyes are still wide open, congrats as well! You’re doing something about it, which is awesome!

See if you can observe with curiosity whether anything has changed in your body or mind after this practice.

Falling asleep exercise #2: Heavy head.

Chances are, if you’re struggling to sleep at night, your head is very busy-thinking about what happened the day before, planning, worrying or analyzing the future.

That’s just how the thinking mind works.

Now, with this exercise, instead of focusing on your mental busyness, you’re going to bring your attention to the weight of your head.

Breathe like you usually do.

Imagine that every time you finish a breathing cycle, your head gets heavier and heavier.

Another inhale and exhale come. Feel your head sinking even deeper into the pillow.

Start another breathing round. Your head feels like it is being glued to the bed.

Do this for (at least) 5 rounds. Notice how this practice affects your whole body.

Falling asleep exercise #3: Counting and feeling the belly.

Now, let’s try a simple counting exercise that shifts your focus to your body and breath. For this practice, place your hands gently on your belly and take a moment to feel their warmth and weight.

Breathe as you normally do. Notice how your belly rises and falls with each breath, creating a subtle, calming rhythm.

Start counting down slowly from 30 to 0. With each number, feel your hands move with the natural expansion and contraction of your belly.

30… feel the rise of your belly. 29… connect with the sensations of the fall. 28… let the warmth of your hands soothe you.

Continue this pattern, letting your attention stay on the movement under your palms and the sensations of each breath. When your mind wanders, gently bring it back to the counting and the feeling of your belly.

If you reach 0 and are still awake, pause for a moment. Observe how your body feels after this practice. Notice any shifts, however small, in your mind or body.

Best case scenario you fell asleep before you finished counting.

Bonus tip: my favorite music to fall asleep.

So… what if none of these mindfulness practices work?

Sometimes my mind is SO active that even these exercises won’t help me.

What do I do then?

I get external support. In my case, some soothing music will do the trick. 🎵

Here you can find my favorite music I listen to in bed. They are from the free meditation app Insight Timer (and no, I am not affiliated with them in any way).

Where Spirits Live by Praful https://insig.ht/wxiIvXJWxOb

Nature Sounds: Night Pond – Frogs & Crickets by Nature Sound Emporium https://insig.ht/o9QUYxOWxOb

Nature Sounds For Deep Sleep by Nature Sound Emporium https://insig.ht/mvaudzPWxOb

Nature Sounds for Relaxation & Deep Sleep by Nature Sound Emporium https://insig.ht/0o02e2QWxOb

🌙 So… what helps you fall asleep at night? 🤔 

Let me know down below the comments

Top blog photo by Aleksandar Cvetanovic.