There was a time earlier on in the pandemic where I would wake up every morning between 3 and 4 o’clock. Sometimes I had to go to the bathroom or I had a genius idea for a new story. Other times it was for seemingly no reason at all.
As it turns out, there are multiple reasons why we randomly wake up in the middle of the night, including, but not limited to:
Checking the time (or notifications) can actually cause you to stay awake longer. “The light is disruptive and you may easily wind up checking content and before you know it, you have easily lost an hour (or more) of sleep,” says Cralle.
If you need to get up and go to the bathroom in the middle of the night, try to avoid bright lighting as much as possible. However, if you find yourself making several trips throughout the night, you should consult your health care provider.
Anyone who has ever found themselves staring at the ceiling in the middle of the night knows purposely trying to fall asleep can often lead to the opposite happening. Instead of forcing sleep, experts recommend trying relaxation techniques instead, such as deep breathing, meditation, or progressive muscle relaxation, which involves tensing and then releasing each muscle in your body.
It’s essential to go to sleep before midnight, Allison Brager, Ph.D., a neurobiologist with expertise in sleep and circadian rhythms, previously told Fortune, as this “optimizes time spent in restorative non-REM sleep.” Other tips for getting a good night’s rest include:
But if nothing’s working and you still find yourself getting up at 4 a.m. more often than not, then you’ll want to check with your doctor to see if you have a sleep disorder.
