Sleep experts explain causes of nighttime waking and recovery techniques

Waking up during the night is a common occurrence, but frequent interruptions can lead to exhaustion, mood changes, and difficulty concentrating. Experts identify several primary causes for disrupted sleep, including mental activity such as ruminating on work or daily tasks, and physiological factors like alcohol consumption, which can disrupt sleep cycles in the second half of the night.

Environmental factors also play a significant role. Common disturbances include excessive room temperature, street noise, light pollution, or discomfort caused by a partner. Physical discomfort from an inadequate mattress can also contribute to waking up with body aches.

To combat difficulty falling back asleep, sleep expert Shelby Harris suggests a technique called ‘fake blinking.’ This method involves intentionally opening and closing the eyes—either slowly, quickly, or in alternating patterns—for approximately 30 seconds. This technique is designed to limit visual stimuli and redirect focus away from stressful thoughts, helping to lower mental activity and promote relaxation.