By Matilda Ebua
Do you often find yourself waking up in the middle of the night and struggling to fall back asleep? You’re not alone. According to a recent report, a staggering 89% of adults wake up regularly during the night. While falling asleep is an important part of getting adequate rest, staying asleep often proves to be the bigger challenge.
Medical experts agree that there isn’t a single cause behind this widespread issue. Rather, several factors—ranging from lifestyle habits to underlying health conditions—could be to blame. Here’s what doctors are saying about why you may be waking up at night, and tips to help you return to sleep more easily.
1. Alcohol: A Hidden Sleep Saboteur
That evening glass of wine or nightcap might seem like a relaxing way to wind down—but it could be quietly disrupting your rest.
“Alcohol can disturb sleep,” says Dr. Richard Schwab, MD, Chief of the Division of Sleep Medicine and professor at the University of Pennsylvania Perelman School of Medicine. “While it may help you fall asleep faster, alcohol increases your heart rate and body temperature as it’s metabolized, often causing you to wake up during the second half of the night.”
Regardless of whether it’s wine, whiskey, or beer, alcohol has a stimulating effect that leads to fragmented sleep. Doctors recommend avoiding alcohol before bed to improve sleep quality and wake up feeling more refreshed.
2. Medications Could Be the Culprit
Certain medications—like antidepressants, corticosteroids, and treatments for asthma, allergies, high blood pressure, and Alzheimer’s—are known to affect sleep. If you suspect your medication is interfering with your rest, consult your doctor. In some cases, taking these medications earlier in the day may reduce their impact on your nighttime sleep.
3. Sleep Apnea: The Undetected Disruptor
If you frequently wake up at night without knowing why, you might have sleep apnea—a condition that causes interruptions in breathing during sleep. Many people with sleep apnea are unaware they have it, especially if they sleep alone.
Common symptoms include loud snoring, gasping for air, morning headaches, dry mouth, and daytime fatigue. If these signs sound familiar, talk to your healthcare provider for a proper diagnosis and treatment plan.
4. Underlying Health Conditions
Chronic health issues such as acid reflux, arthritis, lung disease, or menopausal symptoms like night sweats can cause discomfort that disrupts sleep. Managing these conditions with the help of a doctor is crucial for improving sleep quality.
5. Environmental Factors
Environmental disruptions—from noisy neighborhoods and poor air quality to power outages and noisy generators—can significantly interfere with sleep. In areas with inconsistent electricity, many people resort to generators, which often create additional sleep issues due to noise and emissions.
Other disruptions like pets, children, ambient noise, or even falling asleep with the TV on can also wake you up unexpectedly. While moving to a quieter neighborhood may not be an option for everyone, investing in blackout curtains, earplugs, or white noise machines may help.
6. Aging and Sleep Changes
As we age, our sleep patterns change. Older adults tend to sleep more lightly, wake more frequently, and spend less time in deep sleep stages. This can lead to more frequent night wakings and daytime fatigue.
Additional age-related factors like nocturia (frequent nighttime urination), chronic pain, or anxiety can also contribute to restless nights.
What to Do If You Wake Up and Can’t Get Back to Sleep
If you find yourself lying awake in frustration, don’t just stay in bed. Experts recommend the following strategies:
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Read a book in low light to help relax your mind.
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Leave the bedroom and engage in a quiet activity, such as light reading or listening to calming music.
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Avoid screens, as the blue light from phones and tablets can further disrupt your ability to fall back asleep.
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Avoid napping during the day, and stay physically and mentally active. This helps build up enough sleep pressure to support deeper sleep at night.
Getting adequate, quality sleep is crucial for both physical and mental health. If you’re consistently waking up in the middle of the night, it’s worth identifying the root cause and working toward a solution. A well-rested you is a healthier, happier you.
With additional reports from Yahoo! Parade