Many people worry when they wake up several times during the night. In most cases, sleep specialists say, there is no reason for concern — but there are signs that it is worth getting checked.
Brief awakenings are normal
Sleep is organised in cycles of roughly 90 to 120 minutes, and short awakenings between cycles are a normal part of the night. Most are so brief we do not remember them.
The key is how easily you fall back asleep. If you drift off again quickly and feel rested in the morning, there is usually nothing wrong. Problems arise when awakenings are frequent, you struggle to get back to sleep, or you wake up feeling tired.
Sleep changes with age
As we get older, sleep becomes lighter and more fragmented, with less deep sleep and more awakenings. This is a normal part of ageing and is not in itself a sleep disorder.
Common culprits
- stress and worry;
- noise, light or a bedroom that is too hot or cold;
- caffeine, whose effects can last for many hours;
- alcohol, which may help you fall asleep but often causes awakenings later in the night.
Persistent awakenings can also have medical causes, including sleep apnoea, chronic pain, needing to urinate at night, or restless legs syndrome.
When to see a doctor
- If you feel tired, sleepy, irritable or unable to concentrate during the day.
- If you have trouble falling asleep, staying asleep or wake too early at least three nights a week for three months or more — the definition of chronic insomnia.
- If you snore loudly, stop breathing during sleep or wake up gasping, which can be signs of sleep apnoea.
Habits that help
Dr Esmeralda Rocío Martín, a specialist in clinical neurophysiology and sleep medicine, recommends:
- A regular schedule. Get up at the same time every day, including weekends.
- Go to bed when sleepy, rather than trying to force sleep.
- Morning light. Daylight early in the day helps set the body clock.
- Cut back on stimulants — caffeine, alcohol and screens — in the evening.
- Eat earlier. Avoid heavy meals in the two to three hours before bed.
- A good bedroom. Dark, quiet and cool — important during Balearic summers.
- Don’t lie awake. If you cannot get back to sleep after 15 to 20 minutes, get up, do something calm in dim light and go back to bed when you feel sleepy.
If poor sleep is affecting your daily life, talk to your GP.
