What to do when you keep waking up at night

Night waking is usually caused by stress, evening alcohol, an uncomfortable bedroom, or a medical issue. Most cases improve with a steady wake time and better evening habits.

Waking up at 2 or 3 a.m. and lying there for hours is one of the most common sleep complaints. Most adults will experience brief disturbances several times a night, but it’s rare to notice. But when you keep waking up at night and can’t fall back asleep, it wrecks your functioning the next day.

Waking up in the middle of the night on its own isn’t the problem; it’s how people react to it. Whether you sit there worrying, scrolling on your phone, or watching the clock, the stress only makes it worse.

Why You’re Waking up at Night

According to the Sleep Foundation, a few things are usually behind this kind of sleep disturbance. Stress raises cortisol, the hormone that naturally starts climbing before dawn to signal the brain to wake up. Chronic stress makes that surge hit harder and faster, meaning you’re much more likely to wake up and stay awake.

The following things can also disrupt your sleep:

• Alcohol and a heavy meal close to bedtime cause a crash a few hours later and pull you out of a deep sleep.
• A bedroom that’s too warm, too bright, or too loud.
• Medical issues like sleep apnea, restless legs syndrome, acid reflux, and insomnia.
• Some people also get up to use the bathroom, so cutting fluids an hour or two before bed might help.

What to Do When You Do Wake Up

First, resist the urge to check your phone, because the light stops melatonin production, making falling asleep again harder.

If you’ve been awake more than 20 minutes, get out of bed. Lying there frustrated gets your brain used to being awake in bed, which makes the problem worse.

Go sit in a dark room and do something quiet and boring. Then go back to bed once you feel sleepy again.

Habits for Better Sleep

Most of the ways that you can fix waking up at night involve making changes earlier in the day. You should keep the same wake-up time every day, even after you have a bad night, since irregular sleeping hours are one of the biggest causes of sleep disturbances.

Cut out caffeine after noon and limit alcohol intake in the evening. Keep your room cool and dark. Also consider upgrading to more comfortable bamboo bedding and linens or similar to improve bedtime comfort. 

When to See a Doctor

Waking up here and there is normal, but according to Ohio State University’s Wexner Medical Center, you can be considered to have chronic insomnia when it happens three or more nights a week for at least three months and starts affecting how you function.

If you have ongoing problems staying asleep despite adjusting your habits, it might be time to talk to a doctor.

Getting a Great Night’s Sleep Again

If you’re waking up at night frequently, it can be frustrating. But most of the time, all it takes is some simple habit adjustments and changes to your environment, and you’ll find yourself getting a great night’s sleep once again.

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