How to stop waking up in the middle of the night?

Seeking Advice
1

For the past month, I’ve been waking up a few hours before my alarm for some reason. Sometimes it’s an hour before, or 45 minutes before. I sleep at a time that should ensure I get at least 6 hours (I feel drowsy if I get more), but I still wake up earlier than my alarm and get frustrated because then I have less sleep than intended. Last night I went to bed around 12, planning to wake up at 6 for classes, but my brain woke me up at 3 or 4 am. I eventually fell back asleep, but I was exhausted this morning. What can I do?

2

I wake up earlier than my alarm and rage

That rage response practically guarantees you won’t fall back asleep quickly. Everyone wakes up multiple times a night, even the best sleepers. The difference is that good sleepers don’t dwell on it and just relax back into sleep. Try not to react negatively to waking up early—it’s best to just relax and let it pass.

3

@Kitt
Lol, I think I over-exaggerated. I just get really annoyed, but you’re right, it’s the same feeling. The thing is, won’t I feel tired when I wake up because of the lack of sleep? It feels like I’m just convincing myself to feel tired whenever that wakeup happens.

4

Waking up in the middle of the night can happen for various reasons, like sleep apnea, a poor sleep environment, or even stress. I recommend keeping a sleep diary. This can help identify patterns, such as whether things like alcohol, caffeine, or stress are affecting your sleep. I’m a sleep coach, so feel free to ask questions!

5

@Baylen
What’s a sleep diary? Is it just about noting when I wake up during the night?

6

Taran said:
@Baylen
What’s a sleep diary? Is it just about noting when I wake up during the night?

A sleep diary is a helpful tool in sleep medicine that helps pinpoint where sleep issues might be coming from. You can use this diary to track sleep patterns, behaviors, and other triggers that could affect your sleep. You can find examples online or use this link to a sample Sleep Diary. By analyzing it, you may see patterns related to your sleep struggles, like caffeine or stress.

7

I have the same issue. The key is to calm the mind. Make sure you’re only using the bed for sleep—no phones or TV. Deep breathing and meditation can also be helpful in re-centering your focus.