Waking Up In The Middle Of The Night? Here Are Its Causes & Ways To Deal With It

You may be waking up in the middle of the night for a variety of causes, ranging from stress and anxiety to physical issues like sleep apnoea. 

Written by: Sushmita Sharma Updated at: 2023-03-29 21:23

If you have been waking in the middle of the night, you are not alone. It can be annoying, cause trouble sleeping later, and make you feel tired the following day.

You may be waking up in the middle of the night for a variety of causes, ranging from stress, anxiety, and physical issues like sleep apnoea. It is important to learn the underlying cause of your sleep interruption to find the necessary measures to deal with the issue.

Common Reasons for Waking Up in the Middle of the Night

1. Stress and Anxiety

You might have found yourself waking in the middle of the night when you are stressed or anxious. This is because your brain releases adrenaline when you feel anxious, causing trouble in sleeping. Similarly, it can be difficult to drift off if you are worried or stressed about something that happened during the day.

Before going to bed, practice relaxation techniques like yoga, meditation, or deep breathing. Instead of doing something distracting like checking email or using your laptop, try something relaxing like reading or taking a warm bath.

2. Caffeine and Alcohol Consumption

You may experience poor sleep quality and a disturbed sleep if you consume coffee or alcohol before bedtime. Alcohol can disturb your sleep pattern and cause more frequent wake-ups, while caffeine is a stimulant that can keep you awake.

Therefore, you should avoid consuming caffeine or alcohol at least three to four hours before bed. You can opt for decaffeinated or herbal tea or a non-alcoholic beverage to promote your sleep quality.

Also Read: 5 Healthy Lifestyle Habits To Manage Obstructive Sleep Apnoea

3. Sleep Apnoea

Sleep apnoea can also cause you to wake up in the middle of the night.

This sleep disorder is distinguished by a respiratory pause during sleep that lasts at least 10 seconds. You may awaken gasping for air as a result of the lack of oxygen. If untreated, sleep apnoea can have major health effects, such as high blood pressure, heart disease, and stroke.

It is necessary to consult with a sleep specialist if you think you have sleep apnoea.

They can do a sleep study to identify the problem and make recommendations for the best course of action, which may entail either surgery or Continuous Positive Airway Pressure (CPAP) equipment.

4. Environmental Factors

Environmental factors, such as your room being too hot, cold, bright, or noisy can also affect your sleep cycle and cause you to wake up in between. For instance, if your bedroom is excessively bright, you can have trouble falling asleep or wake up too early.

Consider purchasing blackout curtains or a sleep mask to block out light to create a sleeping atmosphere. To block out noises that can keep you awake, use earplugs or a white noise generator. Moreover, ensure that your bedroom is cool and comfy because it might be challenging to sleep throughout the night in a hot environment.

Also Read: Trouble Sleeping At Night? Here Are 7 Drinks That Can Help

5. Medical Conditions

You may wake up in the middle of the night for several medical reasons, such as Gastroesophageal Reflux Disease (GERD), chronic pain, and restless leg syndrome. 

Acid build-up in the oesophagus as a result of GERD also makes it difficult to fall asleep and causes heartburn. Sleep disruptions can also result from chronic pain and restless leg syndrome because they make it difficult to relax or stay still. You should visit a healthcare expert if these medical conditions are affecting your sleep quality.


Getting good sleep is important to maintain your physical and mental health. Lack of sleep can give rise to various health ailments and hamper your daily activities. Therefore, you should visit a healthcare expert immediately if the problem persists or worsens.


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