Waking up at Night. As we get older it's something we have to deal with, so here's how.

June 3, 2025

Learn how to combat waking up at night effectively.

Something really annoying about getting old is our propensity to wake up during the night. Here are the views of some experts on how to stay asleep and what to do if you do wake up.

Dr Guy Meadows

Co-founder and clinical lead of Sleep School

Getting a full night’s sleep takes a mix of smart daytime habits and the right mindset at night. During the day, it helps to keep a regular sleep schedule (even on weekends), limit caffeine and alcohol, stay active, and wind down with a calming routine.

But real change often happens at night—with acceptance. Waking up during the night is normal. Fighting it or stressing out makes it worse and teaches your brain that it’s a threat.

Instead, try accepting wakefulness. See it as a restful moment, not a problem. This shift reduces anxiety and tells your brain it’s safe — making it easier to fall back asleep.

At Sleep School, we use acceptance and commitment therapy to help you break free from the cycle of night-time wakeups and get back to restful sleep.

Dr. Sophie Mort, Psychologist

If stress keeps you up at night, try this: about two hours before bed, write down everything on your mind. Then, list solutions for what you can fix and make peace with what you can’t. This helps clear mental clutter before your head hits the pillow.

Mindfulness meditation — like Finding Your Best Sleep on the Headspace app — can also train your brain to release unhelpful thoughts that disrupt sleep.

Good sleep hygiene matters too. Cut back on caffeine and sugar and get bright light in the morning to reset your body clock.

Stick to a consistent sleep schedule: wake up at the same time daily and only go to bed when you’re actually sleepy. A relaxing bedtime ritual can further cue your mind that it’s time to rest.

Dr. Roger Henderson, GP and Health Broadcaster

Poor sleep is often caused by common habits people overlook. Tobacco, alcohol, and caffeine all disrupt sleep — even if you think they don’t affect you.

Routine plays a big role. Waking up at the same time each day supports your natural sleep rhythm. Daily exercise can also lead to deeper sleep over time.

Avoid going to bed too full or too hungry, and keep your bedroom cool to prevent early morning wakeups. Use your bedroom only for sleep — not for TV or work — to reinforce it as a rest space.

Steer clear of sleeping pills unless absolutely necessary. They can lead to dependence and don’t provide truly restful sleep. If used at all, they should be a short-term aid to reset your routine.

Sleep Tips Summary

• Manage Stress: Write down worries a couple of hours before bed and identify what you can and can’t control. Use mindfulness tools like Headspace to quiet your mind.

• Establish a Routine: Wake up at the same time every day and only go to bed when sleepy. Create a calming bedtime ritual to signal it’s time to sleep.

• Improve Sleep Hygiene: Cut back on caffeine, sugar, alcohol, and tobacco. Get bright light in the morning and avoid eating too much or too little before bed.

• Use Your Bedroom for Sleep Only: Avoid screens and work in bed to help your brain associate the space with rest.

• Use Your Bedroom for Sleep Only: Avoid screens and work in bed to help your brain associate the space with rest.

• Exercise Regularly: Daily activity promotes deeper sleep, though not too close to bedtime.

• Avoid Sleeping Pills When Possible: They can disrupt natural sleep and cause dependence. Use only short-term if needed to break a cycle.

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