A simple change in your sleeping habits could help you to fall back asleep faster
If you find yourself frequently waking up between 2am or 3am, you may need to see a GP. Fresh guidance from live-in workers at Alderberry Care warns that regularly stirring at these times could signal that something within the body requires attention.
Waking during the night can be common for many people, but a recurring pattern can be a cause for concern. All too often, people drift off without any issues, but then rise in the middle of the night with a racing heartbeat or overactive mind and struggle to fall back asleep.
Dr Eric Berg, an online content creator who regularly posts videos on physical health, urged his viewers to contact a doctor if they’re regularly waking up in the middle of the night. He highlighted that key hormones in the body should be at their lowest when they’re sleeping – and a disruption to this could indicate a serious problem.
He highlighted that cortisol is the body’s main hormone responsible for creating stress. He added: “It should be low in the middle of the night so the brain can move through deep sleep and REM.
“Around 2am, many people are in slow-wave (deep) sleep. If cortisol rises then, it sends a wake-up signal.”
This surge in cortisol can disrupt deep sleep and can drag someone out of a dream or leave them completely awake. Carers at Alderberry Care highlighted that this is a similar issue found in many of the people they look after.
A spokesperson for Alderberry Care said “Our carers see the toll broken sleep takes. Most of our elderly patients who wake around 2am will feel drained and less steady the next day.
“Insomnia and waking in the middle of the night are common in most older people, but we never treat it as ‘just normal’. We look for simple fixes and signs that mean a GP should be involved.”
Possible causes for insomnia and restless nights
NHS guidance highlights that insomnia is not always a permanent problem, and can improve by positively changing your sleeping habits. It notes that if you find it hard to sleep, wake up several times during the night, or lie awake at night, you may have insomnia.
On average, adults need seven to nine hours of sleep each night in order to stay healthy. However, if you find that you’re constantly tired throughout the day, you’re likely not getting enough sleep.
Insomnia can be caused by a wide array of different health, environmental, or situational issues. These can include:
- Noise
- Shift work
- Illegal drugs like cocaine or ecstasy
- Uncomfortable beds
- A room that’s too hot or cold
- Alcohol, caffeine or nicotine
- Jet lag
- Stress, anxiety, or depression
- Mental health issues such as schizophrenia or bipolar disorder
- Alzheimer’s disease or Parkinson’s disease
- Overactive thyroid
- Restless legs syndrome
- Menopause
- Long-term pain
- Sleep apnoea
The NHS advises you should see a doctor over insomnia concerns if positive changes to your sleeping habits don’t make a difference or if you’ve had trouble sleeping for months. It also advises seeing a GP if your insomnia is affecting your daily life in a way that’s making it difficult to cope.
Tips to battle waking up in the middle of the night
Alderberry Care has provided the following tips to help deal with insomnia:
- Stay active during the day – Light physical activity, such as walking, gardening, or gentle stretching, can help the body feel naturally tired by bedtime.
- Maintain a regular routine – Going to bed and waking up at the same time each day helps regulate the body’s internal clock, making sleep come more easily.
- Create a calming evening environment – Soft lighting, relaxing music, and a warm drink (like herbal tea or milk) can signal to the body that it’s time to wind down.
- Avoid stimulants late in the day – Encourage limiting caffeine, alcohol, and heavy meals in the evening, as these can interfere with falling and staying asleep.
- Limit screen time before bed – Blue light from phones and TVs can suppress melatonin production. Reading or listening to an audiobook instead can promote relaxation.