5 Reasons You Keep Waking Up In The Middle Of The Night and Ways To Alleviate It

If you regularly wake up in the middle of the night, you know how frustrating it can be. Sometimes it is obvious why (i.e., getting up to urinate); but other times, there is no valid explanation for why you repeatedly wake throughout the night. 

In this blog, we'll explore five common reasons you may be waking up throughout the night and solutions to sleep soundly again, so you can get the restful sleep your body needs to thrive.

1. Caffeine or Alcohol Consumption

The mean half-life of caffeine is about 5 hours. However, some studies show that caffeine's elimination half-life can take upwards of 10 hours. Research shows your sleep may be impaired if you consume too much of it, especially near bedtime. ⁽¹⁾
Alcohol has a similar effect. It is often mistaken for a sleep aid; however, even small amounts of alcohol can result in shallow, fragmented sleep, night sweats and nightmares. Binge drinking is even worse because it’s said to affect melatonin levels for up to a week. ^(2,3)
Solution
Eliminate caffeine 3-7 hours before bedtime, and try to limit the amount of caffeine that you have in general. There are several alternatives to coffee and many stimulant-free pre-workouts if you workout late in the day. 

And if you can’t bear with omitting your “night cap,” at the least have it earlier in the evening and no later than 4 hours before bedtime. 

2. A Poor Sleep Environment

A poor sleep environment can disrupt your sleep and cause you to wake up frequently.

Here are a few things to consider when it comes to your sleep environment:

• Noise
• Light
• Temperature
• Mattress/Pillows

Solution
Make your bedroom a “sleep sanctuary.” Lower your thermostat to a cooler temperature (65-68 degrees), invest in a quality mattress, pillows and blackout curtains, wear an eye mask, turn on a white noise machine, and/or wear earplugs. Creating a sleep environment that is conducive to sleep can drastically improve your chances of not waking up in the middle of the night.

3. A Health Condition or Sleep Disorder 

Numerous underlying health issues could cause someone to wake up in the middle of the night. What health condition could be causing disrupted sleep will depend on your specific symptoms and medical history.

Here are some of the most common health conditions known to wake you up in the middle of the night.

• Digestive issues
• Chronic pain
• Nocturia (frequent need to urinate)
• Menopause or other hormonal imbalances 
• Sleep Apnea
• Insomnia
• Restless Leg Syndrome
• Narcolepsy
• Anxiety/Depression
• Increased Cortisol ⁽⁴⁾

Solution
Some of these issues warrant a discussion with your doctor, while others can typically be eased with modifications in diet and possibly the consumption of some natural herbs.

For example, if GI distress keeps you awake at night, you should consider not eating several hours before bed and supplementing with quality gut health products that balance your gut microbiome.
Suppose your hormones are the reason? Many natural herbs can help promote hormonal balance naturally. The same goes for those with “racing thoughts” or “worry” that keep them up at night. Studies show the herbs in this natural sleep aid drastically lower stress levels and improve sleep quality and quantity. ^(5,6)
4. Chronic Stress

If you're constantly worrying, replaying the events of the day, or going over your never-ending to-do list, chances are you're experiencing your share of waking up in the middle of the night. 

Stress impacts sleep in numerous ways. It causes dysregulation of the sleep-wake cycle, reduces deep sleep and REM sleep and triggers the body's stress response system, leading to an elevation in the stress hormones cortisol, further disrupting sleep.

Solution 

Start the process of eliminating stress earlier in the day. Make a list of all the things on your mind and get in some exercise or movement each day. Studies show regular exercise can improve sleep quality and duration. 

Certain herbs in mother nature, like Ashwagandha, also have strong clinical backing to lower stress levels and the stress hormone cortisol. You can find a clinically effective dose in this sleep aid.^(7,8)

Also, some sleep experts advise that you don't fight it. If a racing mind keeps you awake, try getting out of bed and doing something relaxing, like journaling or meditating. 

5. Too Much Screen Time

If you like to scroll social media before bed or binge-watch your favorite show, you aren't doing yourself any favors. Even if you are engaging in a relaxing activity online, looking at a screen 1-3 hours before sleep can make for a restless night.

This is because smartphones, laptops, tablets, and televisions all emit blue light, a type of light that the brain interprets as daylight and stimulates the part of the brain designed to keep us awake. This blue light interferes with your body's sleep cycle and suppresses melatonin.

Solution 

Turn off all electronic devices at least one hour before sleep, at a minimum. Instead, read a book, take a bath or do other relaxing activities. 

If you must use a screen at night, turn down the brightness and wear amber-tinted blue light-blocking glasses. Studies show wearing blue-blocking glasses three hours before bed significantly improves sleep quality. 

References
1:https://www.ncbi.nlm.nih.gov/books/NBK223808/ 

2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/ 

3: https://tinyurl.com/35w85r2m 

4: https://www.naturalmedicinejournal.com/journal/role-cortisol-sleep 

5: https://tinyurl.com/jefuef88 

6: https://pubmed.ncbi.nlm.nih.gov/32818573/  

7: https://tinyurl.com/jefuef88 

8: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

 

This post was authored by an external contributor and does not represent Benzinga's opinions and has not been edited for content. This content contains sponsored advertising content and is for informational purposes only and not intended to be investing advice.