Waking up frequently during the night can disrupt your sleep and leave you feeling tired and groggy the next day. But is there an optimal number of times you should wake up? Here’s a look at the factors that influence nightly awakenings and how many are normal.
What is normal?
Most experts agree that waking up 1-2 times per night is normal. During a typical night’s sleep, people go through several sleep cycles that consist of lighter and deeper stages of sleep. It’s natural to briefly wake up at the end of a sleep cycle as your body and brain transition to the next cycle. These brief awakenings, called arousals, often go unnoticed.
As we age, we tend to sleep more lightly and wake up more easily. Older adults are more likely to report waking 3 or more times a night. But that doesn’t necessarily mean something is wrong with their sleep.
While we all naturally wake up several times per night, anything more than brief, minor arousals could signal a potential sleep problem.
What’s considered frequent nighttime awakenings?
Doctors consider it frequent nighttime awakenings, or disrupted sleep, when you:
- Wake up a lot at night and have difficulty falling back asleep
- Spend a significant amount of time awake at night
- Feel unrested during the day as a result
There’s no set number of awakenings that defines frequent nighttime awakenings. But if you’re waking up a lot and regularly having trouble resuming sleep, that would be considered disrupted sleep.
What causes frequent nighttime awakenings?
A number of factors can contribute to frequent nighttime awakenings:
Sleep disorders
Sleep disorders like insomnia, sleep apnea, and restless legs syndrome can all interfere with your ability to stay asleep through the night.
Urinary problems
Issues like prostate enlargement in men and overactive bladder in both sexes can cause nocturia – excessive urination that leads to waking up at night to use the bathroom.
Chronic pain
Conditions like arthritis, fibromyalgia, and nerve pain can make it hard to get comfortable and sleep through the night.
Anxiety and depression
Mental health disorders can disrupt sleep in many ways, including racing thoughts and worry that prevent deep sleep.
Medications
Some prescription drugs, like diuretics and beta blockers, can increase nighttime urination. Others may interfere with sleep as a side effect.
Sleep environment
An uncomfortable sleep environment, like a room that’s too hot or cold, too noisy, or an uncomfortable mattress can make it hard to sleep soundly.
Disruptive sleep partner
A bed partner who snores, moves around a lot, or gets up frequently to use the bathroom can disrupt your sleep.
Poor sleep habits
Practices like inconsistent bedtimes, exposure to blue light before bed, and eating too close to bedtime can all impair sleep quality.
When should you see a doctor?
Occasional nighttime awakenings are normal, but consistently disrupted sleep or exhaustion during the day could indicate an underlying problem. See your doctor if:
- You regularly take more than 20-30 minutes to fall asleep
- You wake up frequently during the night and struggle to fall back asleep
- You feel very tired or unrefreshed during the day despite normal sleep duration
- Your bed partner says you gasp or stop breathing during sleep
- You experience creeping, tingling, or twitching sensations in your legs when trying to sleep
- You have excessive daytime urination/urgency or increased nighttime urination
- You have symptoms of anxiety, depression, or chronic pain that affect your sleep
Your doctor can help identify any underlying conditions contributing to the awakenings and recommend appropriate treatment to help improve your sleep quality.
Tips to sleep through the night
If you’re waking up more than normal, try these tips to sleep more soundly:
- Stick to a regular sleep-wake schedule, even on weekends
- Develop a relaxing pre-bed routine like taking a bath or reading
- Keep your bedroom cool, dark, and quiet
- Limit fluids and avoid caffeine/alcohol before bedtime
- Wind down screens and electronics 1-2 hours before bed
- Do gentle stretches or meditate to relax before bed
- Go to bed when you feel drowsy to avoid tossing and turning
Addressing any underlying conditions, minimizing disruptions, and optimizing your sleep environment and habits can help minimize awakenings and improve your sleep quality.
How much sleep do you need?
While your optimal amount of nightly awakenings is 1-2, the total amount of sleep you need each night varies by individual. The National Sleep Foundation provides these general recommendations for nightly sleep needs:
| Age | Recommended Hours of Sleep |
|---|---|
| Newborns (0-3 months) | 14-17 hours |
| Infants (4-11 months) | 12-15 hours |
| Toddlers (1-2 years) | 11-14 hours |
| Preschoolers (3-5 years) | 10-13 hours |
| School age (6-13 years) | 9-11 hours |
| Teenagers (14-17 years) | 8-10 hours |
| Young adults (18-25 years) | 7-9 hours |
| Adults (26-64 years) | 7-9 hours |
| Older adults (65+ years) | 7-8 hours |
But sleep needs can vary significantly by individual based on genetics, health status, and other factors. If you feel well rested on less sleep, that amount may be appropriate for you.
Signs you’re not getting enough sleep
Some signs that your nightly sleep is insufficient include:
- Fatigue and low energy during the day
- Problems with focus, productivity, and memory
- Excessive daytime sleepiness
- Depression, irritability, and mood changes
- Increased appetite and sugar cravings
- Weakened immune function
- Increased errors or accidents
Pay attention to how you feel overall. If you consistently feel tired, have trouble functioning during the day, or have ongoing sleep disruptions, you may need more nightly sleep.
Tips for getting better sleep
If you feel you’re not getting sufficient shut-eye, try these tips for improving sleep quality and duration:
- Be consistent with your sleep-wake times
- Limit daytime naps to 30 minutes or less
- Develop a calming pre-bedtime routine
- Make sure your bedroom is cool, dark, and quiet
- Manage stress through meditation, yoga, or relaxation techniques
- Avoid alcohol and heavy meals close to bedtime
- Turn off electronic devices 1-2 hours before bed
- Exercise regularly, but not too close to bedtime
- Talk to your doctor if self-help tips don’t improve your sleep
Prioritizing sleep hygiene can help you fall asleep faster, sleep more deeply, and wake less throughout the night.
Conclusion
Waking up briefly 1-2 times per night is normal and not necessarily a cause for concern. But if you’re waking up frequently or struggling to fall back asleep, that interrupted sleep can leave you feeling exhausted the next day.
Addressing any underlying health issues, optimizing your sleep environment, sticking to a regular sleep-wake schedule, and adopting healthy sleep habits can help minimize awakenings. Most adults need 7-9 hours of quality sleep per night, but individual needs vary.
Pay attention to how you feel overall. If daytime fatigue or sleep disruptions persist, talk to your doctor to identify any issues and get personalized advice to help improve your sleep.