Wake Up Often at Night, How To Overcome It?

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Wake Up Often at Night, How To Overcome It?
Wake Up Often at Night, How To Overcome It?

Frequently waking up at night and having difficulty falling back asleep when awake can have an impact on disrupting sleep quality. If not treated immediately, this condition can cause he alth problems. Actually, what is the cause of frequent waking at night and how to overcome it?

The condition that you often wake up during sleep at night and find it difficult to fall back asleep is known as middle insomnia or sleep-maintenance insomnia. Insomnia is a condition when a person has difficulty initiating and maintaining sleep, so that the duration and quality of sleep is disturbed.

Frequently Waking Up at Night, How To Deal With It? - Alodokter

Under normal conditions, a person can wake up at least 1-2 times a night. This can be caused by various things, such as caffeine or alcohol consumption, a poor sleep environment, sleep disorders, or certain medical conditions.

In addition, increasing age, jet lag, or working with a shift system can also affect sleep rhythms and cause people to wake up frequently at night. Over time, this condition can lead to decreased productivity and lead to various he alth problems.

Various Causes of Frequently Waking Up at Night

The following are some conditions or he alth problems that can cause frequent awakenings at night:

1. Physical disturbance

Some physical disorders, such as stomach discomfort or joint pain that appear at night, can certainly interfere with sleep. In addition, there are various other physical disorders that can also cause people to wake up frequently at night, namely:

  • Respiratory diseases, such as asthma, bronchitis, or lung disorders
  • Neural and brain diseases, such as Alzheimer's disease and Parkinson's disease
  • Changes in hormone levels can trigger excessive sweating and make sleeping uncomfortable, for example during menstruation or before menopause
  • Diabetes, heart disease, and disorders of the prostate and bladder can cause an increase in the frequency of urination so that sleep becomes disturbed
  • Use of certain drugs, such as beta-blocking drugs, asthma medications, or antidepressants

2. Psychological disorders

Various types of mental illness, such as stress and depression, can cause frequent nighttime awakenings and even difficulty falling asleep. In addition to these two conditions, some psychiatric illnesses that can also cause frequent awakenings at night are anxiety disorders, bipolar disorder, and schizophrenia.

3. Bad Habits

Consuming alcoholic beverages or caffeinated drinks before bed can cause you to have trouble sleeping. In addition to making it difficult to sleep, caffeine can also make you urinate often so that you wake up during sleep because you have to go back and forth to the toilet.

Smoking habits and using gadgets before bed can also affect the quality of your sleep. Blue light from gadgets can reduce levels of the hormone melatonin which is useful for regulating sleep, making it difficult for the sleep process.

4. Sleep disturbance

Various sleep disorders, such as sleep apnea and night terrors or waking at night characterized by screaming and intense fear, can also be the cause of frequent awakenings at night.

How to Overcome Waking up at Night

There are several ways you can do to deal with complaints of frequent awakenings at night, including:

  • Limit consumption of caffeinated drinks at least 8 hours before bedtime.
  • Avoid consuming alcohol and heavy food at least 3 hours before bedtime.
  • Quit smoking.
  • Reduce gadget use at least 1 hour before bedtime.
  • Make a schedule for going to bed and waking up at the same time.
  • Do exercise regularly. However, allow a few hours between exercise time and bedtime, for example by exercising in the afternoon.
  • Make the room atmosphere more comfortable and quiet, and adjust the room temperature so that it is neither too hot nor too cold.

If you wake up and can't fall back asleep after 15 or 20 minutes, get out of bed and do an activity that calms you down in dim light until you feel sleepy again.

Don't look at the clock while you're trying to fall back asleep. Counting the time left until you have to wake up in the morning can make you feel anxious, making it even harder to fall back asleep.

Waking up at night is generally harmless. However, if it happens frequently, it can interfere with daily activities and cause he alth problems due to lack of sleep. Make lifestyle changes and take medication if necessary to get quality sleep.

If you often find it difficult to fall asleep or wake up at least 3 times a week, it takes more than 30 minutes to fall back asleep, and this condition has persisted for more than 30 days, you should consult a doctor.

The doctor will determine the cause of your middle insomnia and provide medication or therapy according to your condition.

Written by:

dr. Andi Marsa Nadhira

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