Waking Up at Night? A Two-Part Sleep Solution

If you're waking up at night and can't fall back asleep, the solution has two parts: set yourself up for better sleep during the day, and have a few calming tools ready for 2 a.m. I had a conversation with a client about exactly this. It's frustrating when your mind locks onto something and makes it hard to fall back asleep. So, I decided to revisit some sleep strategies I've learned from various health practitioners and share them here, as part of my bigger guide to sleep and recovery after 60.

Why Do Older Adults Wake Up More at Night?

Sleep gets lighter with age, so we wake more easily. Research from institutions like the National Institute on Aging and Stanford Sleep Medicine shows that older adults experience:

• Less time in deep (slow-wave) sleep
• Reduced melatonin and sleep spindle activity (both help protect sleep)
• More frequent awakenings due to lighter sleep cycles

But there's a mental component too: as we age, we're more prone to nocturnal awakenings — and if the brain becomes active during those brief moments, it can snowball into worry or rumination.

Getting better sleep as we age is not just about going to bed earlier. It's about resetting your rhythm, calming your brain, and knowing what to do when you wake up in the middle of the night — because for many of us, that's where the real battle begins.

This post breaks sleep into two parts:

1. How to set yourself up for better sleep at night
2. What to do when you wake up with racing thoughts at 2 a.m.

Let's start at the beginning.

Part 1: How Can You Fall Asleep More Easily?

Based on tools from Dr. Andrew Huberman, Stanford neuroscientist

Dr. Huberman emphasizes that good sleep starts during the day. Here are key habits that help reset your body clock and prepare your brain for rest:

Get Natural Light in the Morning

Spend 10–15 minutes outside within 30–60 minutes of waking. This helps anchor your internal clock and sets a timer for melatonin release later in the day.

Avoid Bright Light After 8 p.m.

Dim your indoor lights and minimize screen time at night. If you must use a device, use "night mode" or wear blue-light-blocking glasses.

Keep a Consistent Wake-Up Time

Your brain and body love consistency. Even after a rough night, try to wake up at the same time to stabilize your circadian rhythm.

Limit Caffeine

Caffeine can stay in your system for up to 10 hours. Cut off coffee or tea by late morning to avoid interference with your sleep pressure at night.

Try a Warm Shower or Bath in the Evening

Raising your skin temperature before bed helps cool your core body temperature, which is a natural signal to fall asleep.

Part 2: How Do You Fall Back Asleep After Waking at 2 a.m.?

Distract your mind, slow your breathing, and get out of bed if you've been awake more than 20 minutes. Like myself, many of my clients do many of the right things — and still wake up between 2 and 4 a.m., unable to fall back asleep. Here are some tools that may be helpful in returning to sleep:

1. Cognitive Distraction

Instead of trying to relax, try to mentally distract yourself:

• Count backward from 300 by 3s
• Name a type of item (e.g., cities, animals) for each letter of the alphabet

These activities are just challenging enough to quiet mental noise without overstimulating the brain.

2. Use the "Physiological Sigh"

This is one of Dr. Huberman's most effective tools for calming the nervous system:

• Inhale through your nose
• Take a second short inhale right after
• Then exhale slowly through your mouth

Repeat 2–3 times. This slows the heart rate and eases the mind. I walk through a longer version in my post on the cyclic sigh breathing exercise.

3. Progressive Muscle Relaxation

• Start at your toes and slowly tense, then relax, each muscle group.
• Combine with deep breathing for an even more powerful calming effect.

4. Get Out of Bed (the Right Way)

If you're awake for more than 20 minutes, leave the bed. Read something calm under dim light, do light stretching, listen to soft music or pray — then return to bed when you feel sleepy. This helps prevent your brain from associating your bed with anxiety.

5. Try "Paradoxical Intention"

This surprising technique asks you to try to stay awake rather than forcing sleep. Often, this removes pressure and helps your mind ease into sleep naturally.

6. Keep a "Worry Journal" (Before Bed)

Writing down tasks or concerns before you go to sleep can help you fall asleep faster. Offloading these thoughts can stop your brain from spinning at 2 a.m.

Finding the Sleep Tools That Work for You

I hope you find some of these strategies helpful for getting better sleep at night. I'm thankful for the reminder myself and plan to try a few! Try one or two at a time and notice what helps. For more on why sleep matters so much, read my post on the science of sleep. And if you'd like help building the daytime movement side of your routine, that's something we work on in in-home personal training.