If you are in the habit of waking up in the middle of the night, it's sometimes not easy to fall back into sleep especially when you are worried, anxious or stressed. And when you get poor quality of sleep you will even have more difficulty when it comes to regulating your emotions.

If you want to fall back into a deep slumber in no time, try these science-backed tips.

Try Acupressure

Acupressure is a traditional method of therapy by which fingers are placed on specific points of the body to apply pressure on these areas. Pressure on certain points promotes blood flow, and even alleviates headaches, and back pains.

According to the licensed acupuncturists, Leigh Gilkey and Siri Michel, self-administered acupressure does wonders when it comes to promoting a good quality sleep. You can do this on your own by placing your finger on the bone behind your ear called mastoid process. Press this part on a downward motion.

Submerge your head or face in a bowl of cold water

Do so as intructed by the tip above ensuring that the part that's below your eyes and above your cheekbones is wet. While doing this, you have to hold your breath for about 30 seconds because it will slow down your heart and make your body feel calm and relaxed and more ready to sleep.

Dim the lights

According to studies, your exposure to the blue light from your cellphone and smart devices will only keep you alert and awake. This is because blue light decreases the release of the hormone melatonin - the one responsible for regulating sleep.

Lower your room temperature

The National Sleep Foundation recommends that a room temperature is set to 60 to 68 degrees to make you fall asleep faster. It should be just the right temperature because a room that's too hot or too cold make wake you up faster.