It can be incredibly frustrating to wake up in the middle of the night and be unable to fall back asleep. What should you do if you find yourself in this situation? Erica Eaddy, M.D., a family medicine physician, offers some advice. 

What causes you to wake up in the middle of the night?

Dr. Eaddy says people wake up in the middle of the night for many different reasons, including:

• Acid reflux

• Anxiety

• Chronic pain

• Consuming alcohol or caffeine before bedtime

• Diabetes

• Frequent urination

• Hormonal changes, like menopause

• Hypertension (high blood pressure)

• Sleep disorders, like sleep apnea or restless legs syndrome

• Taking certain medications, like stimulants, appetite suppressants, steroids, antidepressants or over-the-counter decongestants

• Using tobacco products

Dr. Eaddy says she’s noticed a trend of sleep problems among her patients these past few years—likely attributed to the stress and anxiety of the pandemic, combined with working from home.

“It can be hard to find work-life balance, which can throw off your sleep schedule,” she says.

What to do if you wake up in the middle of the night

“Don’t try to force yourself back to sleep,” says Dr. Eaddy. “If you can’t fall back to sleep within 15 to 20 minutes, do something calming in another room until you find yourself getting drowsy. Then try to go back to sleep.”

This can include reading a boring book (reading the latest thriller or watching Netflix may be fun, but it can make it harder to fall back asleep), listening to soothing music or practicing meditation.

Avoid staring at the clock, as this can cause anxiety and stress.

Dr. Eaddy also recommends to:

• Make sure your room is dark, cool and free from reminders that stress you out. For example, you don’t want to work from home in your bedroom, if possible.

• Go to bed and wake up at the same time each day.

• Eat a healthy diet.

• Exercise regularly, but avoid intense exercise within three hours of bedtime.

“You could also try melatonin supplements, but you’ll want to discuss that with your doctor before starting anything new,” she says.

What to avoid for a good night’s sleep

Dr. Eaddy recommends avoiding:

• Using electronic devices an hour before bedtime or if you wake up in the middle of the night. “The light from the screens can stimulate you and make it even harder to fall back asleep,” she explains.

• Drinking coffee, tea or alcohol in the afternoon

• Smoking

• Napping during the day

When to see a doctor for sleep problems

“If you’ve tried all of these tips and still have trouble sleeping or are waking up several times a week, talk to your doctor,” Dr. Eaddy says. “You may need an assessment for a sleep disorder like sleep apnea or restless legs syndrome, or a chronic illness.”

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