According to a study of news and world reports from 2025, huge 89% of adults in the United States wake up regularly at night. This indicates that falling asleep is only half of the battle when it comes to getting an adequate break; staying Seeple is its own challenges.
According to sleep doctors we talked to, there are several different reasons why this is happening; There is no one universal reason. But in any case it can be disappointing and often difficult to fall asleep. Here doctors share the various reasons why people wake up in the middle of the night and their advice on what to do if you cannot fall asleep.
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5 most big reasons why people wake up in the middle of the night
1. Alcohol
If you like to wind up with an alcoholic beverage in the evening, your relaxing habit may be sabotaging your sleep. “Alcohol can disturb sleep,” says Dr. Richard Schwab, Doctor of Medicine., The head of the Department of Sleep and Professor at the University of Pennsylvania Perelman Medical School. “While alcohol can help someone fall asleep faster, it leads to an increase in heart rate, leading to sleep disorders during the second half of the night.”
He explains that this happens with every type of alcohol; It doesn’t matter if it is whiskey, wine, beer or something else, saying: “When alcohol is metabolized in the body, it increases body temperature. It causes the heart to beat faster, which is probably the reason why it can interrupt sleep.”
Dr William Lou, Doctor of Medicine,Dreem Health’s medical director also says that drinking alcohol can lead to waking up in the middle of the night.
“Avoiding alcohol is always useful for your sleep,” he explains. “You may be able to fall asleep more easily with alcohol, but in the back half of the night, alcohol has a stimulating effect, which in turn can cause a waking up. It is also known that alcohol reduces the amount of deep sleep, which makes you feel more durable and less refreshed in the morning.”
Scientific studies support the relationship between alcohol and sleep disorders, showing that alcohol disrupts sleep in several ways, including interruption of circadian rhythm, increased breathing events such as snoring and triggering insomnia. Dr. Schwab explains that alcohol interferes with Rem sleep, which is important for maintaining optimal brain health.
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2. Drugs
Both doctors say that very common over-the-counter drugs and medicines released on prescription-related to sleep disorders. Dr. Schwab says this includes antidepressants, corticosteroids (used to treat arthritis, inflammatory bowel disease, asthma and allergies, among other health conditions), beta blockers for hypertension, antihistamines, decongestants and Alzheimer’s medicines.
In addition, Dr. Schwab says that Benadril can cause sleep disturbances. He explains that some people with insomnia take Benadril because it can help them fall asleep, but he emphasizes that this medicine can lead to awakening in the second half of the night. This also happens with many other PM drugs, such as Tylenol PM.
If the medicine causes you to have sleep disturbances, D -R Schwab recommends that you take it in the morning instead of at night. If the problem continues, talk to your healthcare provider.
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3. Sleep apnea
If you wake up in the middle of the night, you could have sleep apnea, a sleep disturbance that has approximately 30 million Americans. “The dream apnea causes a lot of fragmentation of sleep and many people do not know that they have it, especially if they sleep alone,” explains Dr. Schwab.
Symptoms of sleep apnea include severe snoring, times when you stop breathing during sleep, breathing in air during sleep, awakening with dry mouth, morning headache and feeling sleepy during the day. If you think you have sleep apnea, talk to your healthcare provider.
4. Health Conditions
Sleep apnea is not the only health condition that can lead to awakening in the middle of the night. Dr. Schwab says that chronic acid, chronic pain, COPD or pulmonary diseases and other chronic conditions can cause sleep disorders. In addition, the symptoms of menopause such as night sweat can make it difficult to remain asleep. If any of these health conditions interrupt your sleep, talk to your doctor about possible solutions.
5. Causes of the environment
Dr. Schwab points out that there are all kinds of environmental reasons why you can wake up in the middle of the night. Pets, children, leaving the TV at night and outdoor noises can lead to waking in the middle of the night.
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What to do if you can’t fall asleep back
Waking up in the middle of the night is disappointing enough, but when you can’t fall asleep, it’s even more so. If this happens, Dr. Schwab says that reading a book in a very weak light, until it is dreaming, may be a better solution than to lie in bed in powerlessness.
“I encourage people to get out of bed and go somewhere different, such as a sofa or other room. Do some quiet activities until you start feeling drowsy again and then go back to bed to try to sleep again,” adds e.
If you wake up tired because you have not slept well the night before, Dr. Schwab tells you to resist the desire to nap, which can lead to another night of a bad dream. Having general good tips for sleep hygiene can also help with sleep, he explains. With this in mind, avoid using electronics in the evening, do not sleep with the TV and keep your bedroom dark and cool.
Not getting enough sleep strongly affects both physical and mental health. If you are struggling to get a good, consistent sleep, it is worth it to determine the cause of why you can troubleshoot from there. This way you can wake up every day really well rested and ready for everything the day wears.
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