Cognitive behavioral therapy for insomnia can help break this cycle. Your nighttime awakenings might be a normal part of the aging process. Around middle age, adults begin to wake up more often at night and experience shortened sleep duration due to circadian rhythm changes.
Older adults are also more likely to take longer to fall asleep at night and wake up too early in the morning, then struggle to fall back asleep. Both cognitive behavioral therapy for insomnia and strategic light exposure have been found to help.
Hormonal changes may prompt you to wake up during the night. People who are pregnant may also have disrupted sleep due to the physical changes in their body. If you are pregnant, try using a maternity pillow to make sleeping on your side feel more comfortable. If you are perimenopausal or menopausal and experiencing body temperature fluctuations, try investing in cool bedding or a fan to help you sleep more comfortably. If you have concerns about your current medications, it is important to discuss them with your doctor.
Lifestyle choices may also impact your ability to stay asleep through the night. For example, one study found that people who do not maintain a set bedtime report more sleep-related problems. People who smoke are also more likely to report poorer sleep quality than those who do not.
Additionally, some people wake up to smoke a cigarette during the night, further impacting their sleep quality. Research suggests regular, vigorous exercise may help you quit the habit if you smoke.
Attaining adequate sleep is especially important when you have chronic pain , but it can be difficult since chronic pain often causes nighttime awakenings that lead to inadequate sleep. Relieving pain and any related mood issues, such as anxiety and depression, can help with related sleep problems.
Waking during the night could be due to a variety of factors and may resolve with simple lifestyle changes, such as maintaining a consistent bedtime and avoiding electronic devices and caffeine in the evening.
However, if you continue to wake up during the night despite making changes and these awakenings prevent you from attaining adequate sleep, you might want to reach out to your doctor. Your doctor can help determine if there is an underlying sleep disorder, health issue, or mental health problem causing you to wake up during the night.
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Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated September 8, Written by Sarah Shoen. When to Talk to Your Doctor. Insomnia If you struggle with falling or staying asleep, you may be experiencing insomnia. Common symptoms of insomnia include: Trouble falling asleep Waking up during the night Waking up too early in the morning and being unable to fall back asleep Not sleeping soundly Not sleeping enough despite having enough time and the right environment for sleep Feeling tired during the day Insomnia can be caused by a variety of factors : Shift work Napping during the day Using technology in bed Inconsistent bedtimes Smoking, alcohol, and drugs Caffeine late in the day Pregnancy A bright or noisy room Physical pain A lack of exercise If you think you may be struggling with insomnia , there are a variety of treatment options, including cognitive behavioral therapy , lifestyle changes, and sleep medications.
Stress Excessive stress can negatively impact almost all of the body , affecting the musculoskeletal, respiratory, cardiovascular, and gastrointestinal systems.
Sign up below for your free gift. Your privacy is important to us. Was this article helpful? These are called neurochemicals and are the way brain cells communicate with each other. One of the major systems in the brain that wakes you up is called the reticular activating system, or RAS.
The RAS is a part of your brain located just above your spinal column. The RAS can sense important information and create neurochemicals that wake up other parts of the brain.
It also keeps you awake throughout the day. If you have to go to the bathroom in the middle of the night, the RAS senses that signal from your body and flips a switch to wake your brain up — just like a light switch.
Signals coming from outside of your body, like the sound of an alarm clock or a parent waking you up, can also flip on your RAS. Once the RAS switch turns on, it can take some time for your whole brain and body to wake up. But why do you feel more groggy on some days and not on others? If you find yourself waking up at 3 a. Your doctor may suggest you try a sleep study to find out more about your sleep cycles. Treatments for insomnia may include lifestyle modifications, adjustments to your sleep-wake times, or therapy.
You may also want to see your doctor if these wake-ups cause problems for you during the day. Problems associated with a lack of consistent sleep may include:. Waking up at 3 a. Temporary stress could prompt you to wake up in the middle of the night every so often. More frequent wake-ups at 3 a. If your sleep is disrupted on a regular basis, talk to your doctor to find out more about the underlying reasons for the wake-ups. Practicing good nighttime habits before bed can help you fall and stay asleep.
Your circadian rhythm plays a large role in your sleep-wake cycle, telling your body when it's time to sleep and wake up for the day. You can ensure this happens by going to bed and waking up…. This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health. Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. Find out how much you should get…. Experts say you can prepare for the end of daylight saving time for days in advance.
Among the recommendations is outdoor physical activity. Insomnia and excessive daytime sleepiness. Merck Manual Consumer Version. Olson EJ expert opinion. Mayo Clinic, Rochester, Minn. See also 6 surprising signs you may have obstructive sleep apnea Ambien: Is dependence a concern? Anorexia nervosa Antidepressant withdrawal: Is there such a thing? Antidepressants and alcohol: What's the concern? Antidepressants and weight gain: What causes it?
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