Waking Up In The Middle Of The Night May Be Normal

image of a bedside clock and light being turned on

How often do you wake up at in the depths of the night? Do you roll over and fall asleep again, or does your mind spring into action with some late night thinking?

Whatever the reason is that you woke up, a barrage of unwanted thoughts can keep you awake even longer. It’s a vicious circle and one which I’ve personally spun around in many times.

Sometimes called sleep maintenance insomnia, the good news is that it might not actually be so bad for you after all.

Why does it happen?

As with other forms of insomnia, it might be as a result of another condition. So one approach is to work out what that first problem is and address it.

However, later in the article I’ll also discuss a fascinating theory which suggests that there’s nothing wrong with sleeping in two phases.

The standard advice for adults has long been that 7 to 9 hours of solid sleep a night is best for the body and mind. But there’s growing evidence that this may not necessarily be true.

It may be normal, and even good for you, to wake up in the night. If nothing else, it could be comforting to know that it’s natural and not doing you any great harm.

First, let’s take a look at some possible explanations:

1. An underlying sleep disorder is causing the broken sleep

Some sleep disorders, such as sleep apnea, can cause nocturnal wakings. If you, or anyone else, notice any irregularity with your breathing in the night, it’s essential you get yourself checked out by a doctor.

The sleep disorder narcolepsy, which causes people to fall asleep uncontrollably during the day can lead to waking randomly too. If this happens to you, again it’s important to seek medical advice.

2. An underlying mental health issue, anxiety or stress

There’s a range of mental health issues which can lead to sleep problems. People who suffer from anxiety or stress, for example, can have disturbed sleep. And when that flurry of thoughts and worries arrives, it can be hard to fall asleep again.

3. Needing the toilet

There are several reasons why you may need to wake up to use the toilet. Some men with an enlarged prostate, for example, might find they need to urinate more. It can also arise simply from drinking too much liquid before bed.

4. Alcohol

Alcohol can trigger wakings for several reasons:

  • Alcohol withdrawal can wake you up, particularly if you drink heavily on a regular basis.
  • The excessive liquid can lead to the need to run to the toilet.
  • Alcohol can disrupt your normal sleep patterns.

5. Noise

Whether it’s a partner snoring, sleep talking, grinding their teeth, or the traffic outside rumbling away, noise can disrupt many people’s sleep.

If this is an issue for you, have a read of my tips for reducing bedroom noise.

6. Hunger, thirst, and indigestion

Hunger, thirst, and indigestion can all cause problems. For that reason, it’s a good idea to have a small drink before bed, but only enough to keep you hydrated.

Try to eat your main meal earlier in the day and only have a light snack before bed if you’re hungry. And if you have eaten a heavy or rich meal before bed, perhaps eat a yogurt or take a calcium-based tablet to stave off any indigestion problems.

7. Bad dreams or other parasomnias

Children and adults alike can be woken up by nightmares or other disturbing events in their sleep. If this is an issue for you, take a look at the article about nightmares.

8. Travel and shift work

One of the hardest things to do is to have big changes to your sleep schedule and adapt quickly. It’s very common for shift workers, airplane staff and travelers to have serious sleep disruption.

If this is the case, then you may find a supplement like melatonin can help regulate your sleep again.

Could it be a normal sleeping pattern?

The psychiatrist Thomas Wehr conducted a study in the 1990s which involved keeping people in darkness for 14 hours a day for one month.

This was to follow as closely as possible the natural cycle of day and night, where we experience 14 hours of darkness in an average day.

Once they had managed to establish a sleep pattern, it became evident that they would sleep for 3-5 hours, then wake up for 1-3 hours. After that, they would sleep again for another 3-5 hours.

It appears then that their natural sleep cycle was to wake up in the night.

Before electricity

One interesting point of view is that before electricity was harnessed we had much more time available for sleeping at night. And the natural reaction to so much darkness was to have segmented sleep.

The hours of darkness have greatly reduced in the modern world due to the availability of lighting, as well as an ever-increasing drive towards efficiency.

So in the fast-paced modern world, we’ve compressed how much time we allow for sleep and try to get it all done in one block.

Wehr’s study showed that we may actually prefer to sleep in 2 phases though. So if you have an inability to sleep through the night, all may not be lost.

This theory is further backed up in a book published in 2005 by the historian Roger Ekirch (At Day’s Close: Night in Times Past).

photo of a house with many lights on

Nighttime wakings throughout history

Ekirch’s book contains hundreds of references to historical descriptions across the globe of sleeping in 2 phases.

From the authors Homer, Dickens and Cervantes to medieval medical books and anthropological reports of the Tiv tribe in Nigeria, it’s a fascinating account.

There are descriptions of people doing varied activities in the early hours of the morning, such as relaxing, talking, reading and writing. Even getting up and practicing religious beliefs, visiting neighbors or trying to conceive.

Funnily enough, Ekirch also notes that the expression sleep maintenance insomnia first appeared during the industrial revolution at the end of the 19th Century. And that’s also when references to segmented sleep all but disappeared.

Normal to be awake in the night

Sleep Psychologist Greg Jacobs has also said that it’s very normal for people to wake up in the night. And that this was how we slept naturally until recently.

He’s joined by a growing number of scientists who believe that it can be harmful to believe you must get a solid 8 hours sleep. This can cause anxiety, panic and stress when it doesn’t happen that way.

Jacobs suggests that the short waking during the night could have been an important time for people to regulate stress. In the dark hours, they were forced into a period of relaxation and meditation.

So what can we learn from this idea of sleeping in two phases? The first thing to take away is the concept of not worrying about sleeping right through the night.

Perhaps ask yourself the question ‘what use can I make of this time?’.

As long as you have enough sleep either side of this period, it doesn’t matter if you find yourself awake. Especially if the quantity and quality of sleep are not having an adverse effect on your day-to-day life.

What to do when you wake in the night

So what should you do with this quiet time? Well, that’s of course up to you to decide. But it may be a good idea to do something which is relaxing and not too stimulating for the brain.

Doing relaxation exercises, reflecting and meditating are good ways to spend the time. Perhaps you could try doing something quiet like reading or writing.

The main thing is not to worry about it so long as it’s not impacting on your quality of life and your well-being. Try not to allow this period of being awake to stress you out.

Often the fear of not being able to fall asleep, of having insomnia or not functioning well the next day makes it harder to sleep.

When to seek medical advice

If you’re worried that waking up regularly and for long periods of time is impacting on your life and well-being, talk to your doctor about it. They might want to check for an underlying sleep disorder or medical condition.

If they decide that you do have sleep maintenance insomnia, they might prescribe medication. Or it may be that they discuss good sleep habits with you or suggest cognitive behavioral therapy.

Hopefully reading this article will have helped you to try to stay calm the next time it happens. The main thing is to try not to panic, and don’t allow it to become a time for dealing with all your worries and stresses in life.

Your thoughts

Are you awake in the night more often that you would like to be? What do you do to cope with it? Please share your thoughts in the comment below.

102 thoughts on “Waking Up In The Middle Of The Night May Be Normal”

  1. Richard Perreault

    I often wake up at 5:30 for no reason. When I do my mind goes to work thinking about everything I do or have to do. Often not stressful things. After about an hour or two, my mind quiets down and I go back tho sleep. Then I wake up around 8 or 9 often groggy. It usually does not affect my day.

    1. Hi Richard
      Thanks for your comment. As long as it’s not affecting your day, and the grogginess goes away quickly, I guess it’s not such an issue. Perhaps the article will help you shorten that waking time though by relaxing more when it happens.

  2. I have not been sleeping well for so long now, I can’t even remember when it all started. I wake up 4 -10 times a night, sometimes to use the bathroom, other times just wake up and roll over. I always fall back to sleep easily and I don’t feel tired the next day, so I was beginning to believe this is going to be my new sleep pattern. I am a very vivid dreamer and always have been. I can still recall dreams from years & years ago. Kind of scary at times. I always say I must live a boring life and my dreams make up for it. (laughing) On a few occasions, I have had trouble falling asleep because I was not tired. And once again, I don’t feel tired the next day, even on 2 &1/2 hours of sleep. I always heard when you get older you will require less sleep so I guess I believe that to be true. I am 69. But I am always thinking I need to get better sleep. I liked what you had to say and will not put any more pressure on myself that I should be getting more sleep. Thank you!!

    1. Hi Nadine
      Thanks for your comment. I’m happy to hear the article was useful for you. I think they actually now say that older adults do still need enough good quality sleep! But waking and falling asleep again several times isn’t such a problem as long as you get enough good sleep. We cycle through different sleep stages in the night anyway, and I think some people are more prone to brief wakings from light sleep stages – I do the same, and as long as I get enough sleep overall, it’s not something I feel affects my daily life.

  3. I have segmented sleep and your article is reassuring. It is stress/PTSD related. I just want that elusive 7hrs of straight sleep. I’m still not sure though how to solve this. Is it better to do something like a Melatonin trial or go straight to a combination product? I’ve tried Magnesium supplementation and CBD (no THC) with no results. Is it all just trial and error?

    1. Hi Carolyn
      Thanks for your comment. Do you get 7 hours in total though? Or does your segmented sleep still leave you with not enough total sleep? As for supplements/sleep aids, unless a doctor recommends something specifically, it kind of is trial and error if you want to go down that road. Personally, I think its good to start with the most well-tolerated remedies, like herbal teas or supplements first before moving on to those which have more potential side effects and less studies done to ascertain their safety.

  4. Thanks Ethan for helping relieve some of the anxiety. Everybody and their routine differs, so this perception of two sleep periods just might work for some! Having a partner can complicate things though. BTW- I’ve been able to help some men bothered by waking in the middle of the night to urinate with 1 cap of Beta Glucan (Saw Palmetto) a day to support the prostate. I’m thinking that if that resolves the problem, they can be relieved to know it’s a nutritional thing and is fixable.

    1. Hi Ingrid
      Thanks for your comment and interesting suggestion. Drinking less liquid in the evening is also a good idea for people who wake to use the bathroom!

  5. A million thanks to Ethan for this article!
    I don’t have sleeping problems for many years and I am now 54. About a month ago, there are significant changes in my family, some sort of financial and job security issues. At the same time, I have some health problem such as having flu and minor tinnitus. Then I find that in the last month, I cannot sleep through the night until morning as usual. At first, I am anxious and stress about this problem of waking in the middle of the night. Sometimes I find myself awake after I have had a dream, and this wake up can happen up to 3 or 4 times. Usually, I can get back to sleep in a short time by focusing on my breath in bed. At the same time, I was not too tired in the day time even this happens. But this already triggers my anxiety again whether I have some problem in health. In the last two weeks, I spent more time, say 20 to 30 mins on mindfulness and meditation before bed, as I think this wake up issue is mainly due to recent family stress and personal health anxiety. The situation is now getting improved after I calm down myself before bed by doing meditation. And now after reading this article, perhaps it may not be such a bad thing if sleep is segmented?

    1. Hi Henry
      Thanks for your comment, and I’m glad to hear the article was useful. It’s great that you’ve had success with mindfulness and meditation – I’m a big believer in the power of those self-help techniques to improve sleep.
      I also think it’s fine to wake in the night – as long as you still get enough sleep overall to feel like you can do what you need to the next day without feeling tired. Perhaps try some of the meditation and breathing if you wake up and feel anxious.

  6. I have a neighbor with an obnoxiously loud car, who leaves for work daily at 3 am. Unfortunately, my bedroom is at the front of the house, so in essence, he is revving up that car about 25 feet from my bed. Sometimes, the car is being serviced. His alternative transportation? A Harley!! My husband finally moved to the back of the house, to cope, although he gets up very early, too. The result has been my staying awake from about 2:30 (expecting it), until my husband leaves around 6am. I have been amazed how well stuffing cottonballs into my ears has worked, although I really miss having my window open. Since this has been going on now for a few years, now, my body has learned this pattern, and staying asleep (as well as going back to sleep) through this time has been a challenge. I read several of your articles about sleep, and I’m working with a counselor to get my sleep back to normal. Thank you for writing these great articles, chock-full of good information!

    1. Hi Julia
      Thanks for your comment, and I’m glad you found some helpful articles here. That sounds very annoying – if cottonballs help, have you thought about trying proper earplugs instead?

  7. Hi, I wake up about every 4 hrs usually to use the bathroom. And sometimes I just wake up. During the time i try to meditate or read. Sometimes rare I feel restless. What’s interesting is what you said about anxiety from thinking you need the 8 hrs, or you are not going to function. I get the anxiety and I really should not? Like now I set my alarm I have 10 hrs and 51 mins till it goes off. I will go to sleep wake in 4 hrs and be sad cause how am I going to be in the morning? But your article helped so much I didn’t even realize this was giving me anxiety. Thank you.

    1. Hi Kim
      Thanks for your comment, and I’m pleased the article was helpful. Have you considering the possibility that going to bed 11 hours before you need to get up is likely to lead to waking much earlier than your alarm time, simply because you probably already got enough sleep?

Leave a Comment

Your email address will not be published.