• Sophie Bostock, PhD

How to fall back to sleep

In the second of my weekly videos for 2021, I demonstrate a technique to get back to sleep in the middle of the night.

I explain why we notice waking up more often when we're stressed, and why a simple breathing technique can help to signal the brain that you're safe, easing your way back into sleep.

In the video I describe a technique called 1,2 breathing - breathe in for 1, pause, and out for 2. If you're really anxious, just simply repeat that a few times. Don't worry if you can't pause for long. When you wake up in a panic, just 1 in, 1 out is enough.

When 1,2 feels easy you can extend by one each time.. add a pause at each end of the breath.

- Breathe all the way in for 1, all the way out for 2

- Breathe all the way in for 2, all the way out for 3

- Breathe all the way in for 3, all the way out for 4

- Breathe all the way in for 4, all the way out for 5

I usually find that's enough, but you might want to repeat a few cycles.

(Apologies for grainy image, I really did record it in my pyjamas before bed :)

© 2020 Sophie Bostock Version 2.0.

Based in Hampshire, United Kingdom


Each month I'll tackle a juicy sleep question in videos or blog posts. Sign up for occasional updates, or to get your question answered.

If you'd like more information about speaking, coaching, or consulting, please get in touch! You can reach Sophie at sophie@thesleepscientist.com.

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