Waking up frequently throughout the night can be frustrating and leave you feeling exhausted the next day. There are a few potential reasons why you may be waking up every hour while trying to sleep.
You may have insomnia
Insomnia is one of the most common causes of waking up frequently at night. With insomnia, you may have difficulty falling asleep initially, wake up frequently throughout the night, and have trouble going back to sleep. Some common causes of insomnia include:
- Stress
- Anxiety
- Depression
- Chronic pain
- Medications
- Caffeine, nicotine, or alcohol use
- Poor sleep habits
If insomnia is the reason you keep waking up, it’s important to identify and treat any underlying cause. Making positive lifestyle changes like maintaining a regular sleep-wake schedule, limiting naps, and establishing a calming pre-bedtime routine can also help manage insomnia.
You may have sleep apnea
Sleep apnea causes repeated pauses in breathing throughout the night, leading to frequent awakenings. The most common symptoms of sleep apnea include:
- Loud snoring
- Gasping or choking during sleep
- Waking up with a dry mouth or sore throat
- Morning headaches
- Difficulty staying asleep
- Excessive daytime sleepiness
Sleep apnea increases your risk of high blood pressure, heart disease, and type 2 diabetes. See your doctor if you think you may have sleep apnea, as treatment options like CPAP therapy can help improve your sleep.
You may have another sleep disorder
Other sleep disorders that can also lead to frequent nighttime awakenings include:
- Restless leg syndrome (RLS) – Characterized by uncomfortable sensations in the legs and an irresistible urge to move them.
- Periodic limb movement disorder (PLMD) – Involves repetitive movements of the legs during sleep, which can wake you up.
- Circadian rhythm disorders – Conditions where your internal biological clock is misaligned with your sleep-wake schedule.
- Parasomnias – Disorders involving abnormal movements, behaviors, emotions, perceptions, and dreams during sleep.
Talk to your doctor if you think you may have one of these other sleep disorders contributing to your nighttime awakenings.
You may need to make changes to your sleep environment
Your sleep environment can also impact your quality of sleep and likelihood of waking up during the night. Some factors that can disrupt sleep include:
- Excess noise
- Extreme temperatures
- Bright lights
- An uncomfortable mattress or bedding
- Pets or a restless sleep partner sharing the bed
Try making adjustments like using blackout curtains, keeping the room cooler, using a white noise machine, and ensuring your mattress and pillows are comfortable and supportive.
You may have an underlying health condition
Certain medical conditions are also associated with impaired sleep quality and nighttime awakenings. These include:
- Asthma
- COPD
- Gastroesophageal reflux disease (GERD)
- Chronic pain conditions
- Overactive bladder
- Alzheimer’s disease
- Parkinson’s disease
- Hyperthyroidism
Treating any underlying medical issues may help improve your sleep. Your doctor can determine if any health conditions are contributing to your sleep disruptions.
You may be taking certain medications
Some medications can also lead to sleep disturbances as a side effect. Types of medications that may cause frequent awakenings include:
- Blood pressure medications
- Asthma medications
- Antidepressants
- Steroids
- Thyroid medications
- Diuretics
- Cold and sinus medications containing pseudoephedrine
Talk to your doctor if you think your medication may be impacting your sleep – they may be able to make adjustments or provide alternatives.
You may be drinking too many fluids before bed
Drinking large amounts of fluid too close to bedtime can lead to frequent awakenings to urinate. Try limiting fluids for 2-3 hours before bedtime and make sure you urinate right before going to sleep.
You may be eating too late at night
Eating a large meal too close to bed or consuming spicy foods can also disrupt sleep. Aim to finish eating 2-3 hours before bedtime and stick to light snacks like yogurt, cereal or fruit if you get hungry close to bed.
You may be napping too much during the day
While short power naps can help boost energy and performance, too much daytime sleeping can impair your nighttime sleep. Limit naps to 30 minutes or less and avoid napping too close to bedtime.
You may be using technology before bed
The blue light emitted from screens on phones, tablets, computers and TVs can suppress melatonin and delay your circadian rhythm. Avoid screens for 1-2 hours before bed and charge devices outside your bedroom.
You may be watching the clock
Frequently checking the clock can cause anxiety and frustration about being awake, making it even harder to fall back asleep. Hide clocks or turn them away from your view to avoid clock-watching.
When to see your doctor
If frequent nighttime awakenings persist despite good sleep hygiene habits, talk to your doctor. They can help determine if an underlying medical issue is causing your sleep disruptions.
See your doctor right away if you experience:
- Gasping or choking sensations at night
- Difficulty staying awake during the day
- Notable snoring or breathing pauses
- Leg twitching or tingling sensations
These may indicate a serious sleep disorder like sleep apnea needing prompt treatment.
Tips for minimizing awakenings
Some steps you can take to reduce nighttime awakenings include:
- Sticking to a regular sleep-wake schedule
- Developing a calming pre-bedtime routine
- Avoiding naps, especially late in the day
- Making your bedroom comfortable and free of disruptions
- Exercising regularly but not too close to bedtime
- Limiting caffeine, alcohol and heavy meals before bed
- Reducing stress through relaxation techniques
- Turning off electronics 1-2 hours before bed
Over-the-counter or prescription sleep aids can also be used for short-term relief of insomnia symptoms under medical guidance. Talk to your doctor if lifestyle changes aren’t resolving your nightly awakenings.
Conclusion
Waking up throughout the night can occur for many reasons. Insomnia, sleep apnea, other sleep disorders, medications, health conditions, lifestyle habits, and environment can all play a role.
See your doctor if you regularly wake up every hour at night to identify any underlying causes. Make positive changes to your sleep habits and environment to support healthy, uninterrupted sleep. Treatment of medical issues along with lifestyle adjustments can help minimize awakenings and restore restful sleep.