Your room is too hot, cold, noisy, or bright. Sleep deprivation behind the wheel can lead to accidents. It’s far more important to make sure you get enough sleep and that it’s good quality sleep. This is the deepest stage of your sleep cycle. These can include: Talk to your doctor if you suspect a medication is causing you to wake up in the middle of the night. For instance, elephants use this routine and sleep an average of two hours a day – an hour at night and then 4 more naps of 14 minutes each. There are many reasons you may wake up at 3 a.m. You might awaken infrequently during a time of stress. "If you go to bed at night, you immediately start to catch up on the sleep debt you have accrued over the last 16 hours or so. Aim for a consistent bedtime each night, and wake up at the same time each morning. Problems associated with a lack of consistent sleep may include: Waking up at 3 a.m. can be bothersome, but it’s not always a sign of a larger problem. Sleep Medicine & Psychiatry Professional. The reason is the sleep cycles. Sleep deprivation can occur after just 24 hours of no sleep, and the symptoms become more severe the more time you spend awake. Treatments for insomnia may include lifestyle modifications, adjustments to your sleep-wake times, or therapy. Most people actually awaken several times at night without even noticing because they fall back asleep quickly. Your body and mind need sleep each night to function properly; however, everyone occasionally misses a full night of sleep. Important tips like having a healthy sleep lifestyle, having a proper diet and many more will be talked about in the latter part of this article. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed. It can be jarring to be woken suddenly from REM sleep. It’s not uncommon to wake several times a night during these cycles, though most of the time you’ll go right back to sleep afterward. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia. To motivate yourself to forgo the snooze button, try reminding yourself that this will be better for you long term. But too much caffeine can cause dehydration which results in fatigue. ", "It stood out to me of the suggestion of putting your alarm clock on the other side of the room. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. being unable to function at your normal levels. Avoid daytime napping. Your body functions on a natural circadian rhythm. Last medically reviewed on August 17, 2020. Alex Dimitriu, MD. Each cycle ends with a brief period of wakefulness and this is completely normal. Many people occasionally wake up in the middle of the night and find themselves unable to get back to sleep. Thanks very much for your help! Talk to your doctor if you think that you need professional assistance making some of these lifestyle adjustments. Poor sleep hygiene can be caused by: Changing these habits can improve your sleep significantly. Your stress levels may be elevated if something in your life is causing anxiety or worry. Or your 3 a.m. wake-ups may be a sign of insomnia. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. Therefore, you’re more prone to awakenings from external factors like noise and light. For their mental and physical health, adults need between seven and nine hours of sleep, and it’s important that they get this sleep night after night.. One of the best ways to promote consistent sleep is having a healthy sleep routine. You may also want to see your doctor if these wake-ups cause problems for you during the day. What happens when you only get a few hours of sleep? Did you know you can read expert answers for this article? One study showed that cognitive behavioral therapy and light therapy can improve your sleep quality. The calmer you can make your mind during the day, the faster you’ll fall asleep at night. Artificial light can provide a decent substitute for sunlight. . Everything to Know About Your Circadian Rhythm, Everything You Need to Know About the Benefits of Napping. This article was co-authored by Alex Dimitriu, MD. Wake up as soon as your alarm goes off. Doing so will ultimately make it even harder for you to wake up. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. You have longer deep sleep cycles earlier in the night and longer REM sleep cycles as morning approaches. This has the added benefit of exposing you to natural sunlight, which can be stimulating. Sip on water throughout the day for a total of nine to 13 8-oz. It appeared that their natural sleep cycle was to wake up in the night, but not at the cost of less sleep … We use cookies to make wikiHow great. It consists of six 20-minute naps for two total hours of sleep a day. "I think this is going to help me a lot. I believe the combination of my thyroglossal duct cyst surgery and weight gain has contributed to my sleep apnea. About a quarter of people say they wake up at least once a night. ", "Do not snooze and healthy start of morning is the best thing. These include lighter sleep cycles, stress, or underlying health conditions. These include lighter sleep cycles, stress, or underlying health conditions. wikiHow is where trusted research and expert knowledge come together. Avoid driving if you're running on little sleep. This will help you feel energized throughout the day. Temporary stress could prompt you to wake up in the middle of the night every so often. The trick is in the timing: Shower as you normally would, but after scrubbing and shampooing, turn the water as cold as it goes for 30 seconds. A. While you can never actually “catch up” on sleep, if you are deprived of sleep, a power nap can actually be more beneficial than caffeine to increase your alertness. Make sure you’re sleepy enough before going to bed, and don’t lay in bed for 20 minutes or more if you can’t fall asleep. Remember, everyone is different, so you may require a bit more or less.Bring a water bottle to work or school and periodically take sips. Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. This can help wake you up. Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. We’ll review all the potential causes…, Today, sleep-deprived couples say they'd be willing to file for a “sleep divorce” — opting to catch their nightly Zzz’s apart from one another, all in…, Jet lag, pulling an all-nighter, and shift work can all mess up your sleep schedule, and it can be hard to get on track. Waking up in the middle of the night isn’t uncommon. But, there are ways to fix…. By signing up you are agreeing to receive emails according to our privacy policy. You should avoid napping for longer than 20 minutes as that can put you into REM stage of sleep leading to sleep inertia when you awaken. It consists of one “core” sleep lasting between 3–4 hours, and three 20-minute naps throughout the day for a total of four to five hours. When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep. How much sleep you need changes throughout your lifetime. Ask a friend to keep you honest. By using our site, you agree to our. Exercise and energy-boosting foods could be helpful, healthy ways to help you adjust to this new sleep cycle. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. When you don’t get enough sleep, it … Your doctor may suggest you try a sleep study to find out more about your sleep cycles. 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