Why Do I Keep Waking Up at Night?

Who among us doesn't hate the feeling of waking up, looking at the clock, and seeing something like "12:01," "2:34" or even the dreaded "3:45"? And you ask yourself, why do I keep waking up at night? Waking up in the middle of the night isn't just annoying; it can also adversely affect sleep quality. Why is sleep important? The longer we sleep continuously, the more "deep sleep" we can get, and that's important for our body's recovery cycle. Psychological factors, lifestyle and environmental triggers, and diet and nutrition can contribute to nighttime awakenings. However, Nature Made^® recommends discussing poor sleep with your primary care provider or a sleep specialist to receive more personalized direction. In this blog, we'll discuss why it's helpful to understand each of those reasons, and how to address them to help achieve a more restful night’s sleep.

What are the Four Stages of the Sleep Cycle

Some might think going to sleep is like a light switch with two settings: awake and asleep. However, like many things in life, sleep is more than just a binary: there are four stages of sleep, and knowing how they work is critical to understanding sleep.

Awake

Being awake is stage zero, when you're not asleep but on the way! When we tuck into bed, our brain starts getting ready for sleep.[1]

Light Sleep

The first sleep stage, light sleep, takes up roughly 5% of our total sleep time. During light sleep, our breathing is regular, and our muscles remain somewhat tense.[1]

Deeper Sleep

Then, we drop into deeper sleep, which takes up 45% of the sleep cycle. During deeper sleep, neurons fire throughout the brain in a process thought to be essential to the consolidation of our memories.[1]

Deepest Non-REM Sleep

The deepest restful stage of sleep makes up about a quarter of our sleep cycle. During "deep sleep," our bodies repair and replenish tissue like muscle and bone and support our immune systems.[1]

REM Sleep

The final 25% of our sleep cycle is REM (Rapid Eye Movement) sleep. REM sleep is the stage where we dream; our brain has higher activity than during the other stages of sleep.[1]

We progress through these stages of sleep throughout the night, so disruptions during any stage of sleep can prevent us from reaching the deepest, most supportive and restorative stages of the sleep cycle. Reducing disruptions can help our body get the rest it needs every night.

Why Do I Keep Waking Up Randomly in the Middle of the Night?

There are several factors that contribute to waking up in the middle of the night. Let’s go through them to help understand their causes and how you can improve your sleep hygiene to address some of these occasional sleep problems.

Psychological Factors

Occasionally, feelings of stress can cause you to have less consistent sleep, make getting to sleep more difficult, or cause you to wake up at night. Sleep and stress appear to have a relationship for many people: those with high levels of stress report getting less sleep, and those who get less sleep report higher stress levels.[2] Reducing the amount of stressors we have can be a challenge, but we can help support our bodies in managing and feeling resilient to stress. Working to manage your overall stress level can help ease you out of the sleep-stress cycle. One way to manage stress before sleep is through meditation, guided relaxation, or yoga. All three options help slow your mind, slough off some of the day's worries, and calm your body to more readily prepare for sleep. In turn, making an active effort to improve your sleep quality can also help reduce stress.

Lifestyle and Environmental Triggers

Our sleep, like many things in our lives, is affected by both our lifestyle and the environment we live in. Sleep can be adversely affected by the substances we put in our body: many of us drink caffeinated drinks to keep us awake; you may not be surprised to learn that drinking caffeine too late in the day can contribute to difficulty falling asleep or sleep disruptions. Additionally, alcohol can cause you to wake up in the middle of the night and make it difficult to return to sleep.[3] Pulling back on caffeine and alcohol is a good step toward supporting a healthy sleep cycle.

Our environment also affects the regularity of our sleep. Loud noises, lights, and changes in temperature can all disrupt restful sleep, so controlling your sleep environment can have benefits. Using a fan or a white noise machine can establish a consistent baseline of sound in your room and disguise the variable noises of things like traffic outside your window. Using blackout curtains can reduce the light exposure in your room, as even small amounts of light may interrupt your sleep cycle. Always ensure you have the right combination of fans and blankets to provide a comfortable temperature at night. Exerting control over your sleep environment to optimize comfort and remove disruptions is a great way to help you achieve deeper, more consistent sleep.

Diet and Nutrition

Not only does the food we put in our bodies affect our energy throughout the day, but it can also affect how we sleep at night. Drinking too much water before bedtime can cause frequent sleep disruptions, such as nighttime restroom visits. Going to bed hungry can also end up waking your body; so we recommend a light snack before bed to satiate your stomach without filling you up too much; for some people, too heavy of a meal before bed may make it difficult to sleep. Snacks that combine protein and complex carbohydrates might be best: a slice of toast with peanut butter or some Greek yogurt with nuts or fruit.

Practical Tips for Minimizing Nighttime Awakenings

Addressing the root of waking up in the middle of the night, whether stress, lifestyle, or dietary factors, is one way to help improve your sleep quality. Taking the steps outlined above is a great first step; if you are looking for additional strategies, the occasional use of a dietary supplement sleep aid can help you support your sleep cycle. Always consult your primary care provider before using a sleep aid, as they are best suited to provide personalized advice or lifestyle changes to support your sleep.^†

Reclaiming Your Night – Steps Towards Uninterrupted Sleep

Occasional Melatonin or Valerian root supplementation can support your sleep. What is Melatonin? It’s a naturally produced hormone in the brain that helps regulate our circadian rhythm. Melatonin is also available as a dietary supplement, which can help support restful sleep. Nature Made^® Extended Release Melatonin Tablets are specially formulated with a dual action tablet to release Melatonin both immediately and gradually throughout the night to help you fall asleep faster and stay asleep longer. Nature Made^® Valerian Root Capsules provide clinically studied Valerian Root Extract with triple action for sleep support if you are looking for an alternative drug-free sleep aid. Our Valerian Root has no color added, no artificial flavors, no preservatives, is gluten-free and is a plant-based ingredient. Nature Made^® is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*^†

* Based on a survey of pharmacists who recommend branded vitamins and supplements

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/
2. American Psychological Association. Stress and Sleep. American Psychological Association. https://www.apa.org/news/press/releases/stress/2013/sleep. Published 2013.
3. How does alcohol affect your sleep? www.piedmont.org. https://www.piedmont.org/living-real-change/how-does-alcohol-affect-your-sleep