Trouble Staying Asleep

Overview

Falling asleep easily but waking in the middle of the night — and struggling to get back to sleep — is a distinct problem from difficulty falling asleep in the first place, and it often has different causes.

Common factors

Light and temperature swings, alcohol close to bedtime, stress hormones that rise in the early morning, and an inconsistent wind-down are frequently cited contributors.

Practical strategies

Consistent sleep and wake times, limiting alcohol in the evening, and keeping the bedroom dark and cool are common starting points. Some people find a brief, boring activity in dim light (rather than checking a phone) helps them fall back asleep faster than lying and worrying about it.

Relevant approaches

If you’re exploring a natural sleep aid for this, see our Slumber CBN review or the CBN vs. Melatonin comparison.

When to seek professional help

If waking during the night is frequent, prolonged, or paired with loud snoring, gasping, or daytime sleepiness, it’s worth raising with a doctor — these can be signs of conditions like sleep apnea that go beyond general sleep hygiene.