Why Do I Wake Up In The Middle Of The Night?
Waking up in the middle of the night and being unable to drop off again happens to the best of us, and it isn't usually a cause for concern.
However, frequent episodes of night-time wakefulness can impact your life by slashing the amount of high-quality sleep you get.
Without adequate sleep, your cognitive performance, ability to recover from injury/illness, metabolism, and energy levels drop off a cliff. Additionally, you can have heightened anxiety and be more susceptible to stress and depression.
It is critical to get to the bottom of why you are waking up in the middle of the night so you can make positive changes to remedy it. Here are the most common reasons behind waking up in the middle of the night:
Caffeine consumption six hours before bedtime
You are asking for trouble if you consume caffeine six hours before bedtime.
This study shows that consuming caffeine up to six hours before bedtime significantly affects sleep disturbance, finding a specific link between caffeine and the amount of wake time during sleep. Increased awakenings and difficulty falling back asleep are two effects observed during the study.
Alcohol consumption as a sleeping aid (nightcap)
Alcohol is a stimulant and a depressant, and while the depressant effects help some people sleep well, it can act as a more potent stimulant in others. This meta-analysis found no evidence that alcohol diminishes sleep problems, and there is some evidence that general drinking might increase sleep problems.
Uncomfortable mattress
If you wake up with a backache, hip paint, or from tossing and turning, your mattress is probably to blame.
An uncomfortable mattress can keep you up with discomfort or annoyance -- there is nothing worse than tossing and turning in vain trying to get comfy. This can also stimulate your brain, stopping you from nodding off.
Read our mattress buyer's guide for tips on choosing the right mattress, or start shopping with our award-winning range.
Anxiety and stress
Anxiety activates your brain's limbic system, which reacts by producing the stress hormone cortisol. Cortisol reduces the production of the sleep hormone melatonin and is accompanied by the release of adrenaline and noradrenaline, which increases energy levels, heart rate, and body temperature.
Simply put, anxiety can make you wake up in the middle of the night and stop you from nodding off again. We recommend speaking to your GP if worrying thoughts and stress keep you awake. Help is out there!
Hormone imbalances
Hormone imbalances can interrupt your sleep. Serotonin regulates your sleep cycle by promoting wakefulness, while cortisol (as above) suppresses the release of the sleep hormone melatonin. Melatonin regulates your sleep-wake cycle, and your body releases more during the evening.
Blood tests can reveal melatonin, cortisol, and serotonin irregularities, helping you figure out what's happening in your body.
Insomnia
Frequent episodes of waking up in the middle of the night are symptomatic of insomnia.
While we think of insomnia as completely stopping us from falling asleep, it can also have these effects after we drop off. Simply put, you can have middle-of-the-night insomnia, and it can kick in without any prior warning.
Insomnia is linked to vitamin B12 deficiency. It is also caused by hormone imbalances (as above), diet, and poor sleep behaviour.
Our article on ten practical ways to beat insomnia has several tips. Otherwise, speak to your GP if you are having regular trouble sleeping.
Noises and disturbance
Of course, the source of your sleep problems might not be you. Noises from outside and inside can wake you up and keep you awake. A common sound is a humming noise that sounds like static (a ringing in the ear).
Noisy pillows (down and feather pillows are notorious) and noisy bedsheets are other common causes of nuisance noises that can keep you awake – try wearing earplugs and see if this makes a difference to your sleep quality.