Sleep Expert Inge Declercq's Midnight Trick to Fall Back Asleep Fast

Lisa Bos · 2026-08-15

Ever find yourself wide awake at 3 a.m., staring at the ceiling and wondering if you'll ever drift off again? You're not alone. Sleep expert Inge Declercq, 57, knows this struggle all too well. But she's got a few tricks up her sleeve that she recently shared, and they might just change your nights. Declercq, who has spent decades studying sleep, says the key isn't just about what you do when you wake up—it's about how you handle those moments. "When I wake up at night, I have my little tricks to fall back asleep quickly," she reveals. And no, it's not about counting sheep. ### Why We Wake Up at Night First, let's get one thing straight: waking up at night is normal. We all cycle through light and deep sleep, and brief awakenings are part of the process. The problem starts when you can't fall back asleep. That's when anxiety kicks in, and suddenly you're mentally planning tomorrow's meetings. Declercq explains that stress and poor sleep hygiene are often the culprits. But the good news? You can train your brain to drift back off. ### Inge's Go-To Tricks So what does a sleep expert do when she's wide awake at 2 a.m.? Here are her secrets: - **Don't check the time.** Looking at the clock only makes you more anxious. "I never look at my phone or clock," she says. "It just adds pressure." - **Stay in bed if you're calm.** If you're relaxed but awake, stay put. Getting up can signal to your brain that it's time to be active. - **Use the 4-7-8 breathing technique.** Inhale for 4 seconds, hold for 7, exhale for 8. This slows your heart rate and calms your mind. - **Visualize a peaceful scene.** Declercq imagines herself in a cozy cabin in the woods, with the sound of rain on the roof. It's not about escaping—it's about giving your mind a gentle focus. - **If you're tossing and turning, get up.** After 20 minutes of restlessness, she suggests moving to another room and doing something boring, like reading a dull book under dim light. No screens! > "The goal is to associate your bed with sleep, not with frustration," Declercq emphasizes. ### The Science Behind the Tricks These aren't just random tips. They're backed by research. For instance, the 4-7-8 breathing method activates the parasympathetic nervous system, which helps you relax. Visualization distracts your mind from stressful thoughts. And keeping your bed a sleep-only zone reinforces positive associations. Declercq also stresses the importance of a consistent sleep schedule. Going to bed and waking up at the same time every day—yes, even on weekends—can make a huge difference. "Your body loves routine," she says. ### What About Food Allergies and Sleep? As a specialist in allergy diagnostics, I often see how food sensitivities can disrupt sleep. If you're waking up with a racing heart or digestive issues, it might be worth looking into potential food allergies. A simple blood test can identify triggers, and eliminating them could lead to better sleep. But always consult with a healthcare professional before making major changes. ### Create Your Own Sleep Sanctuary Declercq's advice boils down to creating a sleep-friendly environment and mindset. Keep your room cool—around 65°F is ideal. Invest in blackout curtains and a comfortable mattress. And most importantly, don't stress about the occasional bad night. "One rough night won't ruin you," she says. "It's the chronic patterns that matter." So next time you find yourself awake at 3 a.m., try Declercq's tricks. You might just find yourself drifting back to dreamland faster than you thought possible.