The Reason I Keep Awakening at 2am – and What’s the Best Way to Get Back to Sleep?

I have no trouble drifting off. Most nights, once I get into bed, and I’m out.

Yet a few nights each week, I’m suddenly alert at the middle of the night – worrying over job pressures, thinking about my child’s transition in her classes or jotting down reminders for car maintenance. Often, I return to slumber in an hour, yet once morning arrives, I’m tired, wishing I’d had that extra shut-eye.

Waking and not returning to sleep is called sleep maintenance insomnia, according to a sleep specialist, a health psychologist and insomnia specialist. While it’s common to wake at night, many can’t fall back asleep easily. Anxious thoughts are a common cause. “When people stir, their brain won’t quiet, preventing them to fall back asleep,” says Kogan.

This condition may hinder everyday performance, though help is available. Here’s what you need to know on nighttime awakenings.

Understanding Sleep Maintenance Issues

While many people think of insomnia as trouble falling asleep, various types exist, according to a sleep expert. Some people have difficulties falling asleep (onset insomnia), many rise before desired (early morning awakening) and a portion wake overnight (sleep maintenance insomnia, because sleep isn’t sustained).

Numerous individuals experience mixes of these, and the expert notes this type whether solo or with others is quite prevalent. About one-fifth of insomnia sufferers in a past analysis experienced extended middle-of-the-night wakings.

Waking briefly is common, the expert states. For instance, a bathroom trip might be needed or you might stir after a cycle. He says most people don’t remember their brief wakings and feel fine the next morning. Yet some aren’t as fortunate.

“The cause of waking isn’t always the issue, but what happens after with their mind that causes prolonged wakefulness,” the expert explains. Some people wake up at night with a busy mind, keeping them awake. They may even worry about losing sleep, and this worry prolongs wakefulness, leading to a repetitive pattern.

Symptoms differ greatly for each sufferer, the doctor continues. Some face one or two extended periods of being awake nightly, and some stir frequently.

This sleep issue may lead to a number of mental and physical health issues, like reduced daily functioning, worry, physical symptoms, says Dr Olabimpe Fashanu. Lack of sleep heightens the possibility of additional issues, like weight gain, metabolic disorders and circulatory ailments.

Factors Behind Sleep Maintenance Issues

No one cause is always to blame, yet many elements play a role to the inability to stay asleep, according to the specialist.

Worry and Tension: The top factor for this sleep issue is anxiety, according to the doctor. Upon awakening, thoughts begin – perhaps about their to-do list, everyday pressures or anxiety over poor sleep.

“Bad dreams from stress, trauma or psychological issues may prevent returning to slumber,” she explains.

Low Sleep Urge: Inadequate tiredness can lead to prolonged awakenings, Kogan says. Reasons for reduced sleep urge are afternoon rests and staying in bed longer than necessary. “Those with this condition believe that additional bed rest will improve rest, but it usually leads to less sleep overall,” says Kogan.

Pain and Discomfort: Aches can cause nighttime awakenings. It may rouse someone and hinder further rest, Zeitzer says. Persistent ailments may lead to ongoing sleep problems, although brief concerns like a backache or sunburn can lead to awakenings.

Additional troubling health conditions are associated with sleeping issues, according to the specialist. These encompass nerve conditions (including chronic pain), cardiovascular disease and breathing disorders. Treatments for such issues can themselves cause nighttime awakenings, the specialist explains.

Age and gender: Elderly individuals tend to wake more often because they’re more prone to neuropathy, restroom needs and heartburn, the doctor states. “Even without such triggers, the elderly often sleep more lightly, resulting in increased stirring,” the expert explains.

Ladies, especially pre-menopausal, face higher risk of nighttime awakenings because of hormone fluctuations, according to a 2015 study.

Those with this condition believe that longer periods in bed will help them get more sleep, yet it typically reduces total sleep

Imperfect sleeping environments: Noise, light, heat, cold, unsupportive bedding, a partner who snores and additional factors can lead to sleep disruptions, the expert notes.

Individual responses to disturbances vary among individuals. For instance, certain people awaken to faint noises nearby, although many rest despite noise. “Many cope better with interruptions, the expert states.

Solutions for Sleep Maintenance Issues

Treatment for maintenance insomnia often targets the source, the expert notes. In cases of aches or external factors cause repeated stirring, remedying those factors is often enough. Counseling or prescription drugs can prevent stress-induced wakefulness.

If these factors are ruled out, further solutions can help.

CBT for Sleep: This specialized therapy is a form of therapy that “changes your attitude toward wakefulness, helping you return to sleep quicker,” the expert explains. It is considered the go-to treatment for nighttime awakenings. It typically takes six to eight sessions to alter perceptions of rest and develop improved routines.

Prescriptions: Sleeping pills like Ambien or Lunesta can help for short-term use, but Kogan doesn’t recommend sleep medication without attempting alternatives first. “Sleep issues often stem from thoughts and habits, so sleep meds are often a band-aid without addressing root causes,” she explains, stating that chronic intake of over-the-counter medications {is not recommended|is discouraged|isn’