Waking up in the middle of the night can be frustrating — and you’re not alone. A Sleep Medicine study found that one-third of American adults experience this issue at least three times a week, often due to “sleep maintenance insomnia.” Understanding the reasons behind these disruptions is key to finding solutions.

Your sleep environment plays a major role. Temperature, noise, and light can all interfere with rest, says Dr. Rita Aouad. Keep your room cool, dark, and quiet using fans, blackout curtains, or earplugs.

Anxiety is another common cause. According to Dr. Nesochi Okeke-Igbokwe, stress can trigger nocturnal panic attacks or a racing heartbeat. If anxiety keeps you up, therapy, medication, or relaxation techniques like meditation can help.

Frequent bathroom trips, known as nocturia, may also be to blame. Limit fluids before bed and consult your doctor if the problem persists, as it can indicate underlying conditions like diabetes or bladder issues.

Alcohol may seem like a sleep aid, but it often disrupts rest later in the night by reducing deep sleep. Experts recommend avoiding alcohol within three hours of bedtime and staying hydrated.

Sleep apnea — interrupted breathing during sleep — can also cause sudden awakenings. If you wake up gasping, ask your doctor about a sleep study. Treatments like CPAP machines can greatly improve sleep quality.

An overactive thyroid can lead to night sweats and a rapid heartbeat. Blood tests and proper medication can help restore balance and restful sleep.

Lastly, habits like eating too late or dealing with restless legs syndrome (RLS) can disturb your night. Avoid heavy meals before bed, and if leg discomfort keeps you awake, speak with your doctor about treatment options.

Better sleep begins with understanding — and addressing — what’s really waking you up.