Do you find that you fall asleep just fine but tend to wake up multiple times in the middle of the night? This can be especially frustrating, especially when you have a big week ahead of meetings and events to attend! There are some ways your sleep might be getting interrupted. Be aware and observant of your sleep habits to see how you can fall asleep and stay asleep. Remember, sleep is necessary for aging well. Do not neglect or undermine the feelings of a good night’s rest.

Reasons For Waking Up in the Middle of Night 

Unhealthy Pre-Bedtime Habits 

To start with, look at the habits you have shortly before you go to sleep, as these might be the culprit. Be very careful what eat and drink within a few hours before bed. Anything with caffeine, sugar, or alcohol can not only keep you from falling asleep, but interrupt your sleep after only a couple hours. In addition, using your phone, exercising, and not maintaining a consistent sleep schedule can derail your sleep.  

Noise and Light 

If you are a light sleeper, small disruptions of light and noise can wake you up. Try some blackout curtains for your bedroom so you can stay asleep, keep the TV off when you go to bed, and don’t keep your phone near you as it can wake you up from notification sounds and lighting. If lighting is a problem, try a satin or silk eye mask. It’s gentle and effective for staying asleep. For noise disruptions, noise machines and fans work wonders! It may take some getting used to at first if you’re trying to fall asleep, but don’t fret! It will help you stay asleep! 

Medical Causes 

Lastly, consider whether you have a medical condition or are taking medication that might cause the middle of the night sleep interruptions. Medications such as beta blockers, cold remedies, and antidepressants might help you fall asleep faster, but they can also wake you up within only a few hours of sleeping. Medical conditions might also be the culprit, including sleep apnea, chronic pain, heartburn from GERD or acid reflux, anxiety, depression, or neuropathy. 

Do not hesitate to speak to a doctor if waking up multiple times a night is becoming a regular problem.

Anxiety Sleep 

Waking up in the middle of the night feeling anxious, worried, and scared is a form of anxiety. Tossing and turning with your mind racing is frustrating. Pressured to fall back asleep, you become nervous. Adrenaline kicks in and you become panicked and overwhelmed. Stress, poor sleep habits, and poor diet play a part in anxiety sleep. To help with sleep, opt to use a weighted blanket. Proven to reduce anxiety and stress, weighted blankets work to stimulate serotonin (happy hormone) and reduce cortisol (stress hormone) levels while increasing melatonin (sleep hormone).  

Finding a Remedy 

Sleep is essential for aging well, yet so many struggle to stay asleep. As we age, it’s common to have bursts of energy during the day that can lead to crashes. Naps, poor diets, and lack of exercise are other issues that can disrupt sleep. Be mindful and really focus on what choices you make throughout the day that may influence your sleep pattern. A few changes in your daily routine can do wonders for your sleep. Also, prime your mind and body for a night of rest by meditating, journaling, and keeping a consistent bedtime routine. Keep your room dark and cool. Invest in a weighted blanket. Take a melatonin supplement.  

Sleep is the body’s way of recharging itself and is crucial for keeping the body and mind in balance. Don’t neglect a healthy sleep routine. Check out my blog post, “A Quality Night’s Rest” for more tips on aging gracefully with sleep.