Sleep Experts Share 6 Ways to Fall Back Asleep When You Wake Up at 3 A.M.

By Joy Manning, Sep 23, 2026

A body scan is a type of meditation that involves bringing your attention to each part of your body, one at a time, often starting at your toes and working upward. It can give a racing mind something calm and physical to focus on instead of letting your thoughts spiral. “Systematic muscle relaxation can help you fall back asleep,” says Alex Dimitriu, M.D.

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