Why you're waking up in the middle of the night & how to stop
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If you keep waking up in the middle of the night, you might be experiencing sleep maintenance insomnia. Our 8 tips help you stay asleep longer and deeper at night.
You probably already know that a good night's sleep can set the tone for your entire day. But if you consistently wake up in the wee hours of the night, you might be grappling with middle-of-the-night insomnia, also known as sleep maintenance insomnia.
Middle-of-the-night awakenings can be both puzzling and frustrating. While it’s normal to wake up once or twice at night, if you wake up frequently and struggle to get back to sleep, it’s worth making some changes to see if they help.
What is middle-of-the-night insomnia?
Middle-of-the-night insomnia or “middle insomnia” is technically known as sleep maintenance insomnia. It happens when you have trouble staying asleep through the night, or you find yourself waking up too early.
Middle-of-the-night insomnia or sleep maintenance insomnia is different from sleep-onset insomnia (where you have trouble falling asleep) and mixed insomnia (where you have trouble both falling asleep and staying asleep).
What are the symptoms of middle-of-the-night insomnia?
If you wake up in the early hours, the effects aren’t confined to nighttime. You may experience other insomnia symptoms including:
Daytime fatigue: Interrupted sleep might leave you exhausted during the day, lowering your concentration and overall energy levels.
Irritability: Disrupted sleep often leads to a bad mood. If you find yourself feeling angry, or snapping at the most minor things, it could be a sign that you need uninterrupted rest.
Decreased cognitive function: Struggling to make a decision or remember the simplest things? Nightly disruptions can affect your mental clarity and cognitive functions, impacting memory and decision-making.
Remember, while these symptoms can indicate disrupted sleep, they can also be signs of other conditions. If you have middle-of-the-night insomnia, consider noting how you feel during the day to discuss it with a health professional.
Why do I wake up in the middle of the night with insomnia?
Sleep is much more than just a daily habit of shutting our eyes and resting for a few hours. It's a critical component of our health and happiness. Most people will struggle with it from time to time, but if you’re up in the middle of the night all the time, it might be time to take action. When tackling middle insomnia, discovering the cause can be the first step to solving your sleep-loss problem.
Remember, while these are common reasons, they aren't the only ones. Try keeping a sleep diary to find insights into your sleep patterns, or chat with a professional if you frequently find yourself awake at 3 a.m.
Stress and anxiety: Your daytime worries don't always quieten when you go to sleep. Elevated stress and anxiety can keep your brain active, causing you to wake up during the night.
Sleep apnea: Sleep apnea is a medical condition that interrupts your breathing, often leading to sudden awakenings. It can be alarming and could even be dangerous. If you think you might be suffering from sleep apnea, consult your healthcare provider.
Digestive issues: Eating heavy or spicy foods—especially right before bedtime—can cause discomfort and indigestion, disrupting your rest.
Hormonal imbalances: Fluctuations in certain hormones, especially in women going through pregnancy, menopause or individuals with thyroid issues, can lead to sleep disturbances. Hot flashes, night sweats, or even a sudden adrenaline rush can jolt you awake, making it difficult to drift back into a peaceful slumber.
Environmental disruptions: Your sleeping environment plays a pivotal role in ensuring you get an undisturbed rest. Unexpected noises—like a car alarm, a pet moving about, or a partner's snoring—can pull you out of a deep sleep. Similarly, changes in temperature or the brightness of your bedroom can unsettle your sleep rhythm, causing middle-of-the-night awakenings.
6 ways to stop middle-of-the-night insomnia
Addressing middle-of-the-night insomnia isn't just about getting more sleep, it's about improving your overall quality of life.
By understanding the underlying causes and implementing the tips shared below, you’ll likely start moving towards healthier and more supportive sleep patterns that get you the deep sleep you need. However, if you find your insomnia symptoms persist, please seek professional advice.
1. Establish a bedtime routine
Having a bedtime routine might sound restrictive but this simple practice can get you into the habit of winding down in a healthy way. Give yourself some lead time to prep for rest with tactics like taking a relaxing bath or reading your favorite book.
💙 You can even make listening to one of our Sleep Stories part of your relaxing nightly ritual.
2. Limit screen time
A final scroll through social media or one last episode of your favorite show just before bed might be tempting, but consider avoiding it if you’re hoping to get better sleep. Most screens emit blue light, which can upset your internal body clock and disturb your sleep. Try switching off your devices an hour before bedtime and instead chat with a family member or curl up with a physical book.
💙 An exception to the rule would be using your device to play one of our soothing soundscapes, Sleep Stories, or your favorite guided sleep meditation.
3. Create a comfortable sleep environment
Better quality sleep happens in the right environment. The key is to make your bedroom dark and cool with a cozy mattress and pillows. Use white noise or other sounds for sleep to help mask nighttime noise (especially if you’re a light-as-a-feather sleeper). Setting the right tone and curating the right vibes in your sleep environment can make all the difference when it comes to getting quality sleep.
💙 White Noise isn’t the only sound in town. Consider drifting off with Green Noise, which has lower frequencies and might be even more soothing to your ear.
4. Exercise regularly
Physical activity can promote better sleep, so stay as active as possible during the day. However, intense workouts just before bedtime might keep you awake, so give yourself plenty of time to wind down before bed.
💙 For gentle movement routines more suited to the evening, check out Screen Off, Sleep On from the Daily Move.
5. Manage stress
Techniques like deep breathing, meditation, or yoga can help dial down nighttime anxiety. Check out our Sleep Superpower Playbook to help you sleep better for your mental health.
💙 Soften into Sleep with Chibs Okereke is one of our go-tos when it’s time to turn down the sheets.
6. Be mindful of your drinks and meals
What you eat and drink before bed can have an effect on how well you sleep. Heavy or spicy food before bed can disrupt your sleep as it can cause indigestion, heartburn, and acid reflux.
Just like food can affect your sleep, what you drink also has an effect. While a glass of wine might make you feel drowsy, alcohol can reduce the quality of your sleep.
While hydration is key to a healthy life, drinking too much water before bed can have you waking up in the night to hit the restroom. Try to drink water earlier in the evening rather than just before bed.
Middle-of-the-night insomnia FAQs
What causes middle-of-the-night insomnia?
Middle-of-the-night insomnia, aka sleep-maintenance insomnia, is when you wake up and struggle to drift back off. Several factors might be behind your nighttime wakefulness. Stress and anxiety can play a big part, causing a racing mind at night. At other times, physical factors like sleep apnea—where breathing briefly stops—or even indigestion from that spicy dinner might be the cause.
What causes 3 am insomnia?
Waking at 3 a.m. is much more common than you think. Sometimes, it's due to your body's natural sleep cycle. You move through different stages of sleep throughout the night, and sometimes you naturally become more awake between them. If you're stressed or anxious, your brain might decide to fully wake up during the night.
How do I deal with 3 am insomnia?
Firstly, don’t worry–insomnia happens to almost everyone from time to time. If you find yourself wide-eyed at 3 a.m. (or thereabouts), resist the urge to check your phone—the blue light it emits can worsen your sleeplessness. Instead, try some deep breathing exercises or meditation. If your brain's racing with thoughts when you wake, try keeping a journal by your bedside to jot them down—this can help you offload your concerns and start to notice any patterns.
If you're still not sleepy after 20 minutes, try getting up and moving to another room. The trick is to find calming, un-stimulating activities. Occupying yourself with a quiet activity might help you feel drowsy.
Why do I wake up in the middle of the night fully awake?
There can be various reasons for waking up alert in the middle of the night. Maybe you had caffeine too close to bedtime, or there's a lot on your mind. External factors like noise, light, or even temperature changes can rouse you. And let's not forget biological reasons like hormones or natural dips in our sleep cycle.
The key is to note if it's a one-off occasion or a pattern. If sleeplessness persists, it might be worth consulting a medical professional to help you understand and address the root cause.
Calm your mind. Change your life.
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