Can’t Fall Back Asleep? Try This Eye-Movement Sleep Reset
Waking up in the middle of the night? Can’t Fall Back Asleep? Try this simple eye-movement sleep technique described by neuroscientist Dr Andrew Huberman to help your body relax and return to sleep.
9/9/20264 min read
Can’t Fall Back Asleep? Try This Simple Eye-Movement Sleep Reset
You wake up in the middle of the night.
You’re tired, the room is dark — but suddenly your brain feels wide awake.
Instead of reaching for your phone or watching the clock, there’s a simple technique you can try without even getting out of bed.
It involves a short sequence of slow eye movements performed with your eyes closed, followed by a long, relaxing exhale.
The technique has been described by neuroscientist Dr Andrew Huberman, who has discussed using it himself when he wakes during the night and wants to fall back asleep.
And the best part?
It takes less than a minute, requires no equipment, and can be done without turning on the light.
The Eye-Movement Sleep Reset
Stay comfortably in bed and keep your eyes closed.
Then perform the following movements slowly and gently.
1. Move Your Eyes Left → Right
With your eyelids closed, slowly move your eyes to one side and then to the other.
Don’t move your head.
2. Move Your Eyes Up → Down
Slowly look upward underneath your closed eyelids.
Then move your eyes downward.
Keep the movement relaxed rather than forcing your eyes as far as they can go.
3. Make a Slow Circle Anti-Clockwise
Keeping your eyes closed, slowly move them in a gentle circular motion in one direction.
4. Make a Slow Circle Clockwise
Now reverse the direction and make another slow circle.
5. Gently Direct Your Eyes Toward Your Nose
With your eyes still closed, gently direct your gaze inward toward the area of your nose.
You don't need to forcefully cross your eyes.
The movement should feel comfortable.
6. Take One Long, Slow Exhale
Let your breath out slowly.
Allow your jaw, shoulders and body to soften as you exhale.
7. Repeat 2–3 Times
Repeat the entire sequence two or three times.
Then stop trying to make yourself sleep.
Stay still, breathe naturally and allow sleep to come.
Why Might Eye Movements Help You Relax?
Dr Andrew Huberman has discussed the relationship between eye movements, the vestibular system and proprioception — your brain's awareness of where your body is positioned in space.
Falling asleep involves gradually disengaging from conscious awareness of your surroundings and body.
Huberman has suggested that this particular pattern of eye movements may help facilitate that transition.
However, there is an important distinction.
While relationships between eye movements, vestibular processing, relaxation and sleep are legitimate areas of neuroscience research, this exact eye-movement sequence should not be considered a clinically proven treatment for insomnia.
Think of it instead as a simple, free relaxation technique you can experiment with when sleep isn't coming easily.
Why Do We Wake Up in the Middle of the Night?
Brief awakenings during the night are normal.
The problem often begins when you wake up and your brain switches into thinking mode.
You check the time.
Then you calculate how many hours you have left before morning.
Then comes:
"I need to fall asleep."
And unfortunately, trying harder to sleep can make you more alert.
For women in perimenopause and menopause, sleep can become even more complicated. Hot flushes, night sweats, hormonal changes, stress and changes in sleep architecture can all contribute to disrupted nights.
That's why having a simple calming technique you can perform without leaving bed may be useful.
One Important Rule: Don't Turn It Into Another Sleep Test
Try the sequence gently.
But don't lie there thinking:
"Is it working yet?"
That simply gives your brain another task.
Complete the movements two or three times, take your long exhale and then let the technique go.
The goal isn't to force sleep.
It's to create conditions that may make it easier for your body to return to it.
Still Awake?
If your mind remains active, another option is a guided relaxation or Non-Sleep Deep Rest (NSDR) practice.
NSDR uses guided body relaxation and attention techniques to reduce mental activity and encourage a deeply restful state.
Even when you don't immediately fall asleep, shifting away from frustration and into relaxation can make nighttime awakenings feel much less stressful.
Tonight, remember:
Eyes closed.
Left → Right
Up → Down
Circle one way → Circle the other
Gently toward the nose
Long exhale
Repeat 2–3 times
Then let go.
You don't have to chase sleep.
Give your body the opportunity to find it.
Still feeling wired or restless? Try one of our free calming meditations in the Meditation Library.
Important: This technique is intended as a relaxation practice and is not a treatment for chronic insomnia or another sleep disorder. Persistent sleep problems, significant daytime sleepiness, loud snoring, breathing interruptions during sleep or other concerning symptoms should be discussed with a healthcare professional.
Source: Based on an eye-movement relaxation technique described by neuroscientist Dr Andrew Huberman. This illustration was independently created by Midlife Harmony Hub for educational purposes.
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