Many people experience this: you fall asleep reasonably well, but wake up halfway through the night. Then, it seems impossible to fall back asleep. This problem—known as sleep disruption —can have a major impact on your energy, concentration, and mood during the day.
Why do you wake up at night?
There are several reasons why your sleep is disturbed:
Stress and worry – your thoughts race and keep you awake.
Physical factors – a room that is too warm, a bad pillow or outside noise.
Lifestyle habits – caffeine or alcohol in the evening, looking at screens too late.
Irregular rhythm – varying bedtimes or daytime naps that disrupt your sleep.
What are the consequences of a bad night's sleep?
Lying awake in the middle of the night and not being able to fall back asleep is something you immediately notice the next day:
fatigue and concentration problems
irritability and mood swings
less productive and creative ability
a greater sense of stress and tension
What can you do when you wake up during the night?
A few practical tips will help you regain control over your sleep:
Lie still – don't look at your phone, avoid bright lights.
Relaxation techniques – focus on your breathing or do a short relaxation exercise.
Get up – If you've been awake for more than 20 minutes, leave the bedroom briefly, read something quiet, or drink some water, then go back to bed.
Stick to your routine – get up at the same time in the morning, even if you've had a short nap.
Create a sleep-friendly environment – ensure a dark, quiet, and cool room with comfortable bedding.
On the way to a better night's sleep
Poor sleep is sometimes part of life, but if waking up during the night is a recurring problem, it's important to examine your habits and sleep environment. By getting more rest, following a regular routine, and optimizing your bedroom, you increase your chances of uninterrupted sleep and waking up refreshed in the morning.
