Waking up in the middle of the night can feel really annoying. If it happens to you and you find it hard to fall back asleep, you’re not the only one. A study shows that about one-third of American adults deal with this at least three times a week, often because of something called “sleep maintenance insomnia.” Knowing why it happens is the first step to solving it. Here are eight common reasons and simple tips to help you sleep through the night.
- Your room isn’t comfortable
If your bedroom is too hot, cold, bright, or noisy, it can wake you up. A sleep doctor says these things can interrupt your sleep. Try using a fan, blackout curtains, or earplugs to make your room cool, quiet, and dark. - Anxiety is waking you up
Feeling anxious can cause your heart to race or even trigger panic attacks at night. If this happens to you, talk to a doctor. Therapy, medication, or calming activities like meditation can help. - You keep going to the bathroom
Waking up often to pee may be due to drinking too much before bed or health issues like diabetes or bladder problems. Try drinking less in the evening or see a doctor if it continues. - You drink alcohol before sleeping
Alcohol might help you fall asleep, but it usually causes restless sleep and makes you wake up later. Avoid drinking alcohol at least three hours before bed. - You might have sleep apnea
This is a condition where your breathing stops and starts during sleep. If you wake up gasping for air, talk to a doctor about getting a sleep test. Treatments like a CPAP machine can help you breathe better at night. - Your thyroid might be overactive
A fast heartbeat and night sweats from an overactive thyroid can wake you up. A simple blood test can check this, and your doctor can give you medicine if needed. - Your eating habits affect your sleep
Eating heavy meals late at night can cause acid reflux, and skipping meals can make your blood sugar drop—both can wake you up. Try to eat regular meals and avoid eating right before bed. - You might have Restless Legs Syndrome (RLS)
RLS causes uncomfortable feelings in your legs and makes you want to move them, especially at night. A doctor can suggest treatments like iron supplements or other medications.
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