Waking Up in the Middle of The Night is Not Always Cause for Concern, Experts Say, But Here’s How to Combat Sleep Interruptions

One of the top causes behind poor sleep quality is the inability to stay asleep throughout the entire night. Waking up in the middle of the night can be jarring, and we’re not all lucky enough to be able to consistently roll over, close our eyes and get right back to sleep when it happens. So, why exactly do we wake up in the middle of the night? Our experts weigh in with potential causes and how to get back to sleep for a restful night. 

Why do I keep waking up in the middle of the night?

There are the obvious reasons you might wake up out of your sleep — noises, stress, being physically uncomfortable can all disrupt sleep. But sometimes, there doesn’t seem to be any reason at all. 

“People who struggle with middle of the night awakenings do not always realize that it is completely normal,” says Mark Aloia, Ph.D., Head of Sleep and Behavioral Sciences at Sleep Number. “It only becomes an issue when those awakenings disturb your sleep for longer periods of time or build into insomnia.”  

These are some of the most common reasons you may wake up in the middle of the night, according to experts: 

1. Temperature 

“Temperature often plays a role in night time disturbances, as some people may wake up in the middle of the night because they are too hot,” explains Aloia. “During sleep, your body is designed to drop in temperature, and this drop alerts your body that it’s time to sleep. If you’re too hot, this may throw off your body and not allow you to fall asleep, leading to tossing and turning.” 

You also may be experiencing hot flashes at night as a symptom of menopause or perimenopause, which can cause this issue. Keep your room at the optimal temperature of 67 – 69 degrees Fahrenheit, recommends Aloia. You can also look into cooling sheets. 

2. Hormonal shifts 

In addition to causing night sweats, hormonal fluctuations in general can cause you to wake up. In fact, reproductive hormone changes in women are linked to problems including insomnia and sleep-disordered breathing. 

“Hormonal imbalances can disrupt the delicate equilibrium that governs our sleep-wake cycle, leading to a range of sleep-related issues,” explains Carlos Nunez, MD, Chief Medical Officer at ResMed.

3. Eating habits  

Being too full can cause you to wake up in the middle of the night as well, offers Aneesa Das, MD, sleep medicine physician and professor of Internal Medicine at The Ohio State University Wexner Medical Center. Alternatively, she says, feeling hungry can have the same result. 

Super heavy meals and some specific foods and drinks, such as caffeine, alcohol and high sugar contents can also cause you to wake up overnight as they can cause blood glucose dips and spikes, acid reflux and indigestion. 

4. Health conditions 

Of course, untreated sleep apnea or insomnia also may contribute to waking up at night. Additionally, issues such as chronic pain or infections can make it difficult to fall asleep—as can things like restless leg syndrome. Mental health is important as well: a mental health condition like anxiety, depression and distress can also cause sleep interruptions. 

These are issues you should discuss with a healthcare professional so you can come up with a treatment plan. 

How to get back to sleep after waking up in the middle of the night 

“If you wake up in the middle of the night and can't fall back asleep, try not to stress about it,” suggests Shelby Harris, Psy.D., Director of Sleep Health at Sleepopolis. “Avoid looking at screens or clocks as this can increase anxiety and make it harder to fall back asleep. Instead, get out of bed and try a quiet, relaxing activity, like reading a book. Avoid screens and bright lights, as they also can interfere with your ability to fall asleep. Once you start feeling sleepy again, return to bed and try to fall back asleep.”

You’ve likely heard this before, but the importance of getting your body accustomed to a regular, healthy sleep schedule cannot be overstated. You should be careful not to spend too much time in bed, says Dr. Das. Most people need seven to nine hours of sleep at night, she explains, so you should only use it for romance and sleep. Additionally, be as active and get enough sunlight as possible during the day so your body is more inclined to rest at night. 

Relaxation techniques like yoga, meditation and deep breathing exercises can also be helpful in getting back to sleep, experts say. A study published in the journal Frontiers in Psychiatry notes that slow, deep breathing has been shown to result in melatonin production which promotes relaxation and induces sleep. 

If you want to try one of these exercises, follow along with Dr. Jo, DPT, for the popular 4-7-8 deep breathing technique. 

Keep reading for more sleep health tips!

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Food for Insomnia and Anxiety: What You Should Eat, According to the Pros

Doctors Reveal the Best Sleep Apnea Self-Care Tips + the 1 Thing You Should Never Do

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.