If you’re always waking up in the middle of the night, a sleep doctor explains why it might be happening—and what to do about it

Man lying bed with hands behind his head, eyes open.

We’ve all been there—awake in the middle of the night, staring at the ceiling while the clock ticks closer to the morning alarm.

There are lots of reasons why you might find yourself tossing and turning at night—from a change in room temperature or outside noise, to your partner stealing the duvet or stress.

The odd wake-up is usually nothing to worry about, but if you’re spending most nights lying awake unable to nod off, Dr Alanna Hare, the sleep expert at Sealy UK, might have some answers.

“Around 2am-4am, cortisol levels naturally rise to prepare you for waking in the morning,” explains Hare. “If you’re stressed or overstimulated before bed, that small and slow hormonal rise can tip you into full alertness.”

To fix this, Hare suggests setting yourself up for success by making your bedroom a dedicated sleep zone to help you wind down better at night.

“Blackout curtains, masking white noise, temperature-regulating bedding and low lighting can encourage better sleep and reduce the chances of waking up in the middle of the night,” she tells Fit&Well.

Removing television and devices from your bedroom can also help you wind down more peacefully and stop you from reaching for your phone during windows of wakefulness.

It can be tempting, but if you turn to social media when you can’t sleep, Hare says it’s likely to increase alertness and reduce your chances of falling back asleep easily.

Instead of scrolling during the night, Hare suggests getting out of bed to reset instead.

“Even just a brief reset by getting out of bed can reduce stress and encourage relaxation before trying to fall asleep again,” she says.

Try some light stretching or gentle yoga to help you relax, and return to bed only once you naturally feel sleepy again.

It’s important to acknowledge that sometimes good sleep practice is only part of the puzzle and extra support might be needed.

If you’ve tried to improve your sleep habits and environment but are still waking up multiple times at night, it could be time to speak with a sleep professional.

“Conditions like sleep apnoea, reflux and untreated pain are common drivers of fragmented sleep too.

“They are treatable once properly assessed, so speak with your doctor to get support,” Hare advises.