Do you ever find yourself waking up in the middle of the night, maybe around 2 or 3 a.m., staring at the ceiling and wondering why you can’t stay asleep? You’re not alone. Waking up in the middle of the night happens to a lot of people.

One of the main reasons for waking up during the night is how our sleep cycles work. Usually, people go through several sleep cycles every night, and each one lasts about 90 minutes. Each cycle has different stages, like light sleep, deep sleep, and REM (rapid eye movement) sleep. When you move between these stages, there are times when you are more likely to wake up. This is totally normal, but if you can’t get back to sleep easily, it can be really frustrating.

Stress or Worry Keeps You Awake

Stress and anxiety are big reasons why people wake up in the middle of the night. When you’re stressed, your brain releases hormones like cortisol that keep you alert—exactly the opposite of what you need to sleep. If you’re worried about things like work, money, relationship issues, or personal issues, these worries can pop up when you’re not distracted, like in the middle of the night. Doing some relaxation exercises, like deep breathing or meditation before bed, can help calm your mind.

You Have to Use the Bathroom

Sometimes, you wake up just because you need to use the bathroom. This is called nocturia. If you find that you wake up a lot to go to the bathroom, it could be because you drank too much before bed, especially drinks with caffeine or alcohol. Try to cut back on drinks in the evening to help you stay asleep longer without needing those late-night bathroom trips.

Your Room Temperature Might Be Wrong

Temperature is really important for good sleep. Studies show that our bodies like it a little cooler when we sleep. If your room is too hot or too cold, your body might wake up. Experts say keeping the room between 60 to 67 degrees Fahrenheit works best for most people. Try adjusting your thermostat, using breathable blankets, or opening a window to find the right temperature for you.

Hormones Can Affect Your Sleep

Hormonal changes can also interfere with your sleep, especially for women. Things like menstruation, pregnancy, or menopause can make it harder to sleep. For example, hot flashes during menopause can wake you up suddenly. The National Institutes of Health says that keeping your room cool and wearing moisture-wicking pajamas can help you sleep better without being disturbed by hot flashes.

Caffeine or Alcohol Might Be Interfere With Your Sleep

Lots of people enjoy coffee or a glass of wine, but these drinks can also mess up your sleep. Caffeine is a stimulant that can stay in your system for hours, keeping you awake. Alcohol might make you sleepy at first, but it actually disrupts your sleep later in the night, often waking you up early. To sleep better, try not to drink caffeine in the afternoon and keep alcohol to a minimum.

Sleep Disorders Like Sleep Apnea

If you wake up a lot and feel tired during the day or wake up gasping for air, you might have sleep apnea. This condition blocks your airway, which stops your breathing and wakes you up. If you think you might have sleep apnea, it’s important to see a doctor who can help diagnose it and suggest treatments, like using a CPAP machine to keep your airway open.

Noise Can Wake You Up

Even small noises can wake you up, especially if you’re in a lighter stage of sleep. This could be the hum of a refrigerator, a barking dog, or a partner snoring. Using earplugs or a white noise machine can help block out these sounds and give you a more peaceful sleep.

Low Blood Sugar Levels

If your blood sugar drops during the night, it can wake you up. This can happen if you haven’t eaten enough during the day, especially if you have diabetes or low blood sugar. Health experts say that eating a small snack with protein and healthy fat before bed can help keep your blood sugar stable so you can sleep through the night.

Digestive Problems or Acid Reflux

Acid reflux, also called GERD, can also wake you up in the middle of the night. When stomach acid moves up into your esophagus while you’re lying down, it can be really uncomfortable and wake you up. To lower the chances of this happening, avoid eating big meals right before bed and try raising the head of your bed a little to keep acid down.

Tips for Getting Back to Sleep

Waking up in the middle of the night can be really annoying, but here are some things that can help you get back to sleep:

Don’t Look at the Clock: Watching the clock can make you more anxious about not sleeping. It’s better to turn it away so you can’t see it.
Deep Breathing: Doing deep breathing exercises can help calm your body and mind, making it easier to go back to sleep.
Get Out of Bed: If you’ve been awake for more than 20 minutes, get up and do something calming, like reading a book in dim light. This can help reset your brain so you feel sleepy again.

When to Talk to a Doctor

If waking up in the middle of the night is happening a lot and it’s affecting your day, it’s a good idea to see a doctor. They can help figure out if there’s an underlying health issue or suggest treatments to help you sleep better. You don’t have to put up with poor sleep—there are ways to get the rest you need.