Frequent Nighttime Awakenings: Is There An Underlying Issue?

Getting a good night's sleep is something we all strive for, yet it often feels impossible in today’s fast-paced world. The pressures of modern life, with all the stress and anxiety, make it difficult to maintain healthy lifestyle habits, which in turn makes it even more challenging to maintain good sleep. As a result, many people find themselves struggling with sleepless nights, sudden awakenings, and the frustrating inability to drift back to sleep.

If you too struggle with sleep issues and find yourself waking up frequently in the middle of the night, Dr Ruby Joseph K, Associate Consultant, Department of Interventional Pulmonology, Aster CMI Hospital, Bengaluru, recommends identifying and addressing the underlying causes, and here's how you can do that.

Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One

Causes Of Sudden And Frequent Nighttime Awakenings

According to Dr Joseph, there are several factors that may contribute to unexpected and recurrent awakenings during the night.

One potential cause could be underlying medical conditions, such as sleep apnoea, which disrupts breathing and leads to frequent arousals. Obstructive Sleep Apnoea (OSA) is said to be the most common type of sleep apnoea, estimated to affect 10–30% of adults in the United States of America, as per the Sleep Foundation.

Another reason behind frequent nighttime awakenings include cardiac dysfunction, which occurs when the heart muscle doesn't pump blood as well as it should.

Additionally, psychological factors like anxiety or stress can significantly impact sleep quality, causing individuals to wake up multiple times throughout the night. Moreover, environmental disturbances, such as noise or changes in temperature, may also play a role in interrupting sleep patterns and leading to an altered sleep experience, Dr Joseph adds.

Signs It Could Be A Sleep Disorder

Dr Joseph says, “If someone regularly experiences interruptions in their sleep, such as waking up every couple of hours, it's important to seek professional evaluation.”

He adds, “Continuous sleep disturbances can lead to daytime fatigue, impaired cognitive function, and reduced quality of life.” This could prompt a comprehensive assessment by a healthcare provider that can help pinpoint underlying issues, such as insomnia, OSA, or other sleep-related disorders or cardiac dysfunction, and enable appropriate interventions to enhance sleep quality and overall health.

Role Of Stress Management

It is important to understand that excessive, unmanaged stress can influence the body in several ways. During stress, the body's natural response is to enter a state of hyperarousal, thereby impeding the process of falling and remaining asleep, explains Dr Joseph, adding that this state manifests as an escalated heart rate, augmented cortisol levels, and an intensified sense of alertness, all of which collectively disrupt the transition into deeper sleep stages.

Consequently, individuals may find themselves rousing every few hours, unable to attain a restful state due to racing thoughts or physical discomfort.

Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep

Lifestyle Factors That May Contribute To Nighttime Sleep Disturbances

Besides underlying health problems and stress, certain lifestyle factors can also contribute to nighttime sleep disturbances. These include:

• Irregular sleep schedules
• Excessive consumption of caffeine or alcohol
• Sedentary behaviour and a lack of physical activity
• Use of electronic devices before bedtime
• Pre-existing medical disorders like asthma or Chronic Obstructive Pulmonary Disease (COPD)

How To Improve Sleep Quality

Sleep hygiene is the most important lifestyle modification required to get good sleep, according to experts.

Dr Joseph highlights the importance of having a good sleeping environment, which involves a dark, quiet, and cool bedroom where the bed is used only for sleep and intimacy and not for work or entertainment.

He recommends investing in a comfortable mattress and pillows tailored to individual preferences and limiting exposure to screens and blue light in the hour leading up to bedtime, as these can interfere with the production of melatonin, the hormone responsible for regulating sleep.

Furthermore, regular exercise in the morning also aids good sleep. You can also make use of blinds and ear plugs if houses are close to main roads and exposed to bright light and loud noise. Additionally and most importantly, being mindful of dietary choices, such as avoiding caffeine and heavy meals close to bedtime, can contribute to a more restorative sleep experience, the doctor concludes.