Millions of people experience sleep difficulties throughout their lives. Occasional nights of restless sleep are not a cause for concern, but they become problematic when they occur regularly.
If you find yourself awake at 2am, 3am or even 4am ,with hours left to go before your alarm goes off, know that you’re not alone. Overnight awakenings, often referred to as wake-after-sleep onset by scientists, are not uncommon.
Almost one in five people in the UK aren’t getting enough sleep. Many report that it’s not an issue falling asleep – but staying asleep all night that’s the problem. Research indicates that at least a third of people get up in the middle of the night at least three times a week. Typically, there’s a reason why our bodies naturally decide it’s time to rise.
Fortunately, these issues are generally not serious for most people, but they can be bothersome and warrant a doctor’s visit if poor sleep starts affecting your daily life. Regular sleep disruptions at night can potentially have a domino effect during the day, which is not an ideal situation for anyone.
Psychologist and sleep specialist Dr Alexa Kane suggests there are measures you can take to help identify the problem and hopefully start enjoying a full night’s sleep soon. She recommends disregarding the time you wake up entirely—even if it seems like clockwork—as the issue is likely rooted elsewhere, reports the Express.
She said: “At one point, you may have had a reason to wake up at that time, maybe in response to sleep apnea or a crying baby. Your body may have become conditioned to it.”
Though waking up at night is not necessarily problematic, problems arise when these nocturnal interruptions prevent you from falling back asleep. Dr Kane has flagged that the real concern stems from those awakenings which disrupt your rest until early morning hours.
Such interruptions can be caused by various causes, such as sleep disorders or temporary disturbances. Sometimes, simply being human is the reason.
Our bodies continue digesting food and drink while we sleep, which naturally might wake us for bathroom visits. However, frequent nighttime bathroom trips could indicate nocturia, potentially pointing towards prostate or bladder issues, or could be due to excessive fluid intake before bedtime. If there are concerns, seeking medical advice is recommended.
Additionally, external factors in your sleeping environment may affect your slumber. Noises such as ambulance sirens, loud music from neighbours or intrusive street lights can be disturbing – particularly in the latter part of the night as REM sleep cycles end.
It’s possible that a mental health concern could be affecting your sleep quality. It’s common for our minds to be the culprit behind a sleepless night. Stressful days can lead to unwanted thoughts in the dead of night, sometimes manifesting as a nightmare that jerks you awake. Anxiety can also disrupt a full night’s sleep.
Replicating the day’s events or fixating on tomorrow’s tasks could lead to nighttime wakefulness. Furthermore, people with depression often experience irregular sleep patterns, potentially causing them to oversleep and feel lethargic during the day.
It’s also possible that an undiagnosed sleep disorder, such as insomnia or sleep apnea, may have developed. If you suspect this, consult a doctor to discuss potential testing and next steps.
What should you do when you wake up in the middle of the night?
The next time this happens, allow yourself 15 to 20 minutes to fall back asleep naturally. According to Dr Kane, if you remain awake after this period, it’s best to leave your bed.
She said: “Our brains are highly associative. That means if we stay in bed for a long time when not sleeping, our brains can associate the bed with wakeful activities like worrying and planning instead of sleep. Getting out of bed breaks that association.
“Relaxation exercises can help you shut off your body’s fight-or-flight response and activate the rest-and-digest response. When your body calms down and you feel sleepy again, head back to bed.”