Can’t stay asleep? Why you wake up at night and how to fix it
Trouble staying asleep? Here’s what’s causing it—and how to finally get through the night
If you fall asleep easily but wake up in the middle of the night—wide awake, mind racing—you’re not alone. Many people ask: “Why can’t I stay asleep?” Waking up during the night is a common sleep problem, especially as we age, deal with stress, or experience shifts in lifestyle or health.
The good news is that there are clear reasons this happens—and even better, there are proven solutions to help you sleep through the night more consistently.
Why can’t I stay asleep? Common causes of nighttime wakeups
1. Stress and anxiety
An overactive mind is one of the top reasons people can’t stay asleep. Waking around 2–4 a.m. with racing thoughts is a sign your nervous system may be stuck in “fight-or-flight” mode, making it hard to return to sleep.
2. Poor sleep habits
Inconsistent bedtimes, screen use late at night, and irregular routines confuse your body’s internal clock, leading to fragmented sleep.
3. Blood sugar swings
If you eat a heavy or sugary meal late at night, your blood sugar may crash while you sleep—triggering cortisol (the stress hormone) and waking you up.
4. Hormonal changes
Midnight wakeups are common during menopause, perimenopause, and andropause, as hormone fluctuations disrupt sleep cycles.
5. Caffeine, alcohol, or medications
Even if you fall asleep fine, caffeine, alcohol, or certain medications can interfere with the deeper stages of sleep—leading to early morning awakenings.
6. Sleep disorders
Conditions like sleep apnoea, restless legs syndrome, or chronic insomnia may cause frequent wakeups, even if you don’t remember them all.
How to stay asleep through the night
1. Create a consistent sleep routine
Stick to a regular sleep and wake time—even on weekends. This helps stabilise your circadian rhythm and reduce middle-of-the-night awakenings.
2. Avoid screens and stimulants before bed
Turn off screens at least an hour before bedtime, and avoid caffeine after 2 p.m. If you drink alcohol, limit it and stop several hours before sleep.
3. Eat smart in the evening
Skip heavy meals or sugar bombs late at night. A light snack with protein and complex carbs (like Greek yoghurt or almond butter on toast) may help stabilise blood sugar.
4. Don’t lie awake in bed
If you wake and can’t fall back asleep within 20 minutes, get up and do something calming—like reading or listening to soft music—until you feel sleepy again. This is a key technique from CBT-I (Cognitive Behavioural Therapy for Insomnia).
5. Try a body scan or breathing exercise
When your mind is racing, shift your focus to the body. Try deep breathing (like 4-7-8) or a guided body scan meditation to calm your nervous system.
Final thoughts
If you’ve been wondering “why can’t I stay asleep?”, know that it’s not just in your head—and you don’t have to live with it. By addressing the underlying causes and building a sleep-friendly routine, you can train your body and mind to sleep more soundly through the night.
And if sleep still feels elusive, a sleep therapist trained in CBT-I can help you reset your sleep cycle and get back to restful, uninterrupted nights.
Better nights start with better habits—and the right support. You deserve restful sleep that lasts.
Frequently asked questions
Why do I wake up at the same time every night?
It could be linked to stress, blood sugar drops, or your body's internal clock. Hormonal patterns and disrupted sleep habits may also play a role.
Is it normal to wake up during the night?
Yes—brief awakenings are common. But if you're regularly wide awake for long periods or feel unrested, it could indicate an underlying issue.
How long should I stay in bed if I wake up?
If you can’t fall back asleep within 20 minutes, get out of bed and do something calming in low light until you feel drowsy again.
Can food really affect my sleep quality?
Yes. Eating heavy or sugary meals late in the evening can cause blood sugar crashes or indigestion, both of which can disrupt your sleep.
What is CBT-I and how can it help?
CBT-I (Cognitive Behavioural Therapy for Insomnia) is a proven method that helps change unhelpful sleep thoughts and behaviours. It’s especially useful for people struggling with middle-of-the-night awakenings.
