7 Reasons Why You Keep Waking Up at Night  

There's nothing more frustrating than a restless night. Whether it’s from stress, uncomfortable sleeping conditions, or physical ailments, losing sleep can lead to more serious health issues down the line.

We spoke to physician Jennifer Baker-Porazinski from our Lenox resort about some of the reasons you might be waking up at night and asked her for some tips on how to fix your sleep pattern.   

1. Your Sleep Environment 

Your bedroom environment plays a significant role in the quality of your sleep. If your room is too warm, too bright, or uncomfortable, it can cause frequent awakenings. Dr. Baker-Porazinski recommends keeping the room cold, dark, and comfortable to promote better rest. Invest in blackout curtains or an eye mask if light is an issue, and ensure the temperature is cool — but avoid going to bed with cold feet or hands, as this can also disturb sleep. 

2. Medical Conditions 

Underlying health issues can often get in the way of good sleep. Dr. Baker-Porazinski says pain, frequent urination (caused by conditions like an overactive bladder, BPH, or diuretic medications), and menopause-related hot flashes are all common culprits. There’s also a connection between insomnia and sleep apnea. Dr. Baker-Porazinski recommends a sleep study to uncover if you suffer from sleep apnea, which can cause daytime sleepiness, morning headaches, gasping and snoring, and blood pressure issues. Shortness of breath while lying flat can be a symptom of heart failure.  

3. Pets and Children 

Sharing the bed with pets or kids can also wake you up at night. While many people find comfort in co-sleeping, it's important to assess whether this habit is leading to frequent disruptions and consider alternatives that allow for better rest. 

4. Alcohol Consumption 

While alcohol may initially make you feel sleepy, it interferes with your sleep cycle, leading to fragmented rest. According to Dr. Baker-Porazinski, alcohol disrupts your sleep architecture — the natural pattern of deep and light sleep — causing more frequent awakenings. Limiting alcohol consumption, particularly before bed, can help improve your sleep quality. 

5. Hormonal Changes 

Dr. Baker-Porazinski says that perimenopausal and menopausal women can often experience insomnia, including night sweats and hot flashes. These hormonal fluctuations can make it difficult to stay asleep. Managing symptoms through lifestyle changes or medical intervention can make a significant difference. 

6. Anxiety and Stress 

One of the most common reasons for waking up at night is stress or anxiety. Whether you’re worrying about the future or stress from the day, a racing mind can prevent you from falling back asleep. Stress management tools such as meditation, tai chi, journaling, and exercise can help calm your mind and promote deeper rest. 

 7. Lifestyle Factors 
 
Dr. Baker-Porazinski points out that, “the Standard American Diet (SAD), which is high in fat and sugar and low in fiber, is stimulating and can cause increased nighttime awakening and daytime fatigue.” Try to avoid eating a heavy meal within a few hours of your bedtime. Also, exercise can help you fall asleep quicker and stay asleep longer – but avoid exercising within 90 minutes of sleep as it can be stimulating (except for yoga and stretching, which may be done closer to bed).   

Strategies to Stop Waking Up at Night

If you find yourself waking up one too many times throughout the night, here are a few of Dr. Baker-Porazinski's strategies to help you get back to sleep: 

Get Out of Bed

If you're unable to fall back asleep within 20-30 minutes, get out of bed and do something non-stimulating, like reading a book (not on a screen) or practicing relaxation exercises. 

Progressive Relaxation

Try progressive muscle relaxation, where you tense and release muscle groups, to help shift your focus from stress to relaxation. 

Mindful Breathing

Breathing exercises or guided meditation can also help calm your mind and body, allowing you to drift back to sleep. 

Avoid Clock-Watching

Staring at the clock only increases anxiety. If you know your alarm will wake you, don’t worry about the time when you wake up — just focus on getting back to sleep.  

Evaluate Your Bladder Habits

If nighttime bathroom trips are an issue, consider bladder retraining with the help of a pelvic floor physical therapist. Avoid bladder irritants in the evening, such as caffeine, alcohol, and acidic foods. 

For more expert tips on transforming your sleep hygiene routine, join us at one of our upcoming popular sleep retreats.