Waking up in the middle of the night and struggling to fall back asleep?

Discover the most common reasons behind nighttime awakenings and practical ways to fix them for a restful, uninterrupted sleep.

Do you often find yourself waking up in the middle of the night, staring at the ceiling, unable to fall back asleep? Interrupted sleep can leave you feeling exhausted, irritable, and unfocused the next day. While it may seem like a mystery, the reasons behind nighttime awakenings are often linked to common habits or environmental factors. Understanding these triggers can help you improve your sleep quality and wake up feeling refreshed. Let’s explore the most common reasons why you keep waking up at night and how to put an end to it.

The Wrong Sleeping Position

Your sleeping position plays a crucial role in the quality of your rest. Poor posture during sleep can cause chronic fatigue, neck or back pain, headaches, and even heartburn. Sleeping on your left side is considered the best position as it improves digestion, enhances blood circulation, and supports heart health. However, if you prefer another position, you can adjust it for better comfort:

• Back sleepers: Place a pillow under your knees to reduce pressure on the lower spine.
• Side sleepers: Use a pillow under your armpit and between your thighs to maintain spinal alignment.
• Stomach sleepers: Opt for a thin pillow or none at all to reduce strain on your neck.

Environmental Noise Disruptions

City life can be noisy, with traffic, neighbours, and street sounds interfering with your sleep. The best solution? Earplugs. Foam earplugs are popular, but they need regular cleaning to prevent infections. Another option is soundproofing your bedroom by using heavy curtains, rugs, or white noise machines to block outside disturbances.

Sleep Apnoea

If you wake up gasping for air or feel excessively tired despite sleeping for hours, you might have sleep apnoea. This condition causes pauses in breathing, leading to oxygen deprivation and frequent awakenings. Symptoms include headaches, dry mouth, mood swings, and chest pain. If you suspect sleep apnoea, consult a doctor who may recommend a CPAP machine or corrective surgery to improve breathing.

Restless Leg Syndrome (RLS)

Feeling an uncontrollable urge to move your legs at night? You could be dealing with Restless Leg Syndrome. This condition causes itching, throbbing pain, and discomfort in the legs, making it difficult to stay asleep. To ease symptoms, try:

• Leg massages to relax muscles.
• Light exercises like yoga or stretching before bed.
• Warm baths to improve circulation and reduce discomfort.

The Wrong Room Temperature

Your bedroom’s temperature has a direct impact on sleep quality. According to the National Sleep Foundation, the ideal room temperature for sleep is between 60-67°F (15-19°C). If your room is too warm or too cold, your body struggles to regulate temperature, leading to frequent awakenings. A warm bath before bed can also help lower body temperature naturally, signalling your brain that it’s time to sleep.

Drinking Alcohol Before Bed

While alcohol may help you fall asleep faster, it actually disrupts sleep cycles. As your body metabolises alcohol, you experience frequent awakenings, reduced REM sleep, and next-day drowsiness. Instead of alcohol, opt for chamomile tea, which promotes relaxation, boosts immunity, and improves digestion.

Late-Night Coffee Consumption

Caffeine stays in your system for 6-8 hours, making evening coffee a bad idea. A study by the Sleep Disorders and Research Center found that consuming caffeine three to six hours before bedtime significantly reduces sleep time. If you love coffee, switch to decaf in the afternoon and evening to avoid sleep disruptions.

Too Much Screen Time Before Bed

Scrolling through social media or watching videos late at night exposes you to blue light, which suppresses melatonin production, making it harder to sleep. Researchers at Michigan State University found that screen exposure in the evening reduces sleep quality. To fix this:

• Turn off all screens 1-2 hours before bed.
• Use night mode on your devices if you must check emails.

Hold your device at least one to two feet away from your face to reduce strain.