Waking up in the middle of the night — often called sleep maintenance insomnia — is common and frustrating. Sleep is essential for healing, energy, and emotional balance, so staying asleep matters.
Your environment plays a big role. Keep your bedroom cool (around 18°C/65°F), dark, and quiet. Use blackout curtains or white noise if needed. If you wake up, avoid bright lights or checking your phone. Instead, focus on slow breathing to relax your body.
Stress and racing thoughts are also common triggers. Create a calming bedtime routine like light stretching, reading, or deep breathing. Avoid screens at least 30 minutes before bed, and try journaling if your mind feels busy.
Lifestyle habits matter too. Limit caffeine, alcohol, heavy meals, and excess fluids at night. If awakenings continue, conditions like sleep apnea or reflux may be involved, and a healthcare professional can help.
Small, consistent changes can lead to deeper, uninterrupted sleep — and more refreshed mornings.
