Waking up in the middle of the night is all too common: In one robust 2010 study, over 30 percent of participants reported waking at least three times per week. So if you find yourself stressing about waking up in the middle of the night, the first thing you should know is that it’s perfectly normal. The tendency only becomes a problem when your stress and anxiety keep you up, which can leave you less alert, recovered, and present the next day.
Below, experts name some of the most common reasons why this happens and how to fall back asleep in no time.
The common culprits of waking up in the middle of the night
According to board-certified Behavioral Sleep Medicine expert Shelby Harris, PsyD, author of The Women’s Guide to Overcoming Insomnia, there are a number of reasons why you may wake up when it’s still dark outside. “Anxiety, natural awakenings after a sleep cycle (we all wake up after a sleep cycle finishes!), urination, hot flashes, snoring and sleep apnea, noise, and temperature,” are all reasons you may wake up.
According to the Sleep Foundation, hormonal changes during pregnancy, perimenopause, or menopause may also throw off your internal temperatures, prompting you to stir. And, of course, lifestyle factors like the medications you take, exercising right before bed, and smoking can also chip away at your sleep.
“If you snore, have pauses in your breathing, experience hot flashes or frequent urination, talk to your doctor to be ruled out for any other medical issues that could lead to awakenings,” adds Harris.
Okay, so what’s the “normal” number of times to wake up during the night
I’m sorry to report that there’s no universal normal here; there’s only what is normal for you. That said, it’s good to know your baseline (for example, maybe you wake up once a night, twice a week) so you’ll notice if something changes. If you start to realize that you’re spending an increasing amount of time awake, it may be time to consult a sleep specialist.
5 strategies for falling back asleep in the middle of the night
1. Get out of bed and do something relaxing
“Don’t try and force sleep,” says Dr. Harris. “If you are beginning to get anxious about it, get up and do something to pass the time that’s quiet, calm, and relaxing in dim light without screens. When you’re sleepy, then return to bed."
For example, you could roll out your yoga mat for a quick stretch or read a book.
2. Implement a strict sleep and wake-up time
While not everyone’s schedule allows them to go to sleep and wake up at the same time every single day, Dr. Harris is a big advocate of this practice for those who can swing it. “Keep a consistent bed and wake time seven days a week. And if you routinely wake up for a while at night, consider spending a little less time in bed to consolidate your sleep,” she says.
That way, you’re telling your body exactly when it’s time to rest and when you need to be up, active, and energized.
3. Journal
Lauren Deluca, Tier X coach and master instructor at Equinox Gold Coast in Chicago, recommends calming a wandering mind by performing a “brain dump” of sorts. “Write down the thoughts that are keeping you up and consciously decide to solve them in the morning—not right then,” Deluca says.
4. Practice meditation
“Put on a guided meditation,” suggests Jenny Geyser, health coach and Equinox group fitness instructor. “There are ones meant specifically for relaxation which usually puts me right back to sleep.”
5. Try breathing practices
If you want to keep things simple, opt for a basic breathing technique like box breathing (inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four; repeat). “Do your best to relax, and take some long, deep breaths. I love to lay with one palm on my belly, and one on my heart and just focus on my inhales, and exhales,” says Geyser.
What not to do if you wake up in the middle of the night
You can probably guess that Dr. Harris wants you to stay far away from your phone if you wake up in the middle of the night. “Don’t go on screens because this can alert your brain and it will think that the sun is out,” she says.
And, finally, as discussed above, don’t stay in bed willing yourself to fall asleep. Get up and do something that will make you feel more sleepy instead. “Try not to stress about it. When we toss and turn and stress that we’re not sleeping, it just makes it worse,” says Geyser.