Lately, I can’t seem to sleep through the night without interruptions. Whether it’s waking up to use the bathroom or just randomly waking up, I often find myself awake for 2-3 hours, feeling anxious and overthinking everything. Even when I do fall back asleep, I wake up exhausted. Interestingly, this happens more frequently when I go to bed earlier around 10:30 PM rather than my usual midnight. I’ve tried various remedies like yoga nidra, podcasts, breathing exercises, and even supplements like magnesium, but nothing seems to work. I also wonder if my heavy evening meals contribute to this, as I often feel like I’m still digesting when I wake up at night. Is it normal to wake up like this, or am I missing something that could help? Even on rare occasions when I sleep through the night, it’s usually because I’m extremely sleep-deprived.
I’ve been waking up multiple times a night to pee ever since I was 29. I’m 35 now, and it’s really frustrating.
You might want to get checked for sleep apnea.
It sounds like you could have sleep apnea. Watch the TEDx video ‘Why do you wake up at night?’ by Barry Krakow. Avoid mandibular advancement devices; instead, consider PAP therapy like CPAP or BiPAP. You can get an at-home sleep test from Lofta for $189. Remember, waking up once or twice is normal, but frequent waking, especially with the need to pee, could be due to sleep apnea.
I never sleep through the night without waking up.
I almost always wake up at least once to use the bathroom or drink water. It’s not ideal, but I’ve gotten used to it.
I wish I could sleep through the night. 
Does anxiety keep you awake?
I had a similar problem, and it turned out my late, heavy meals were spiking my blood sugars and cortisol around 3 AM. I switched to having a lighter dinner at least three hours before bed, and it has made a significant difference. Also, brushing my teeth right after dinner helps me avoid snacking later.
It’s been so long since I’ve slept through the night that I barely remember what it’s like, but I did it often in my teens.
Taking 1.5mg of extended-release melatonin an hour before bed has really helped me. Even if I wake up in the middle of the night, I can now fall back asleep without much trouble.