Another night when you wake up in the middle of the night at exactly 3 a.m., dan. The same time as yesterday, and the day before.

To deal with it, you use all the methods you know or have heard will help you. You count backwards in multiples of 3, do deep breathing exercises, read a book, meditate, but to no avail.

It's irritating, infuriating, exhausting... and, fortunately, completely solvable.

Waking up in the middle of the night or early in the morning is a fairly common occurrence. A study conducted in several European countries found that almost a third of people wake up in the night three or more nights a week.

While it's not always possible to pinpoint the exact reason why a person wakes up at 3 a.m., understanding the common causes of sleep disorders can help you sleep more soundly at night.

Because once you know what makes you wake up every night at 3 a.m. then you can stop it.

In this article we will explain all the reasons why a person wakes up at 3 am, as well as tips for better sleep, but also in which cases you should consult a doctor.

Disturbed sleep environment

Noise from outside your bedroom, such as street noise, televisions, or cell phones, is a major cause of disturbed sleep. Similarly, exposure to outside light coming through a window or even a dim nightlight (such as the sleep light from an electronic device in your room) can also wake you up during the night.

Waking up may be more likely in the early morning hours because of the way the body progresses through the stages of sleep. As a person moves through periods of light, deep, and REM sleep (the stages of sleep), they spend more time in the light sleep stage as the night progresses and are therefore more easily awakened by external noises.

Frequent use of the toilet

Sometimes, when a person wakes up during the night, they feel the need to urinate, which is referred to as nocturia. For many people, nocturia can be caused by drinking a lot of fluids close to bedtime, especially coffee or alcohol.

For others, nocturia may be the result of a bladder condition, urinary problems, or other health conditions, such as obstructive sleep apnea and diabetes. Nocturia is also common during pregnancy and usually goes away within a few months after delivery.

Menopause

Hormonal changes during menopause can also cause sleep disturbances. Symptoms of menopause are caused by a decrease in the production of certain hormones and often include nighttime and morning awakenings. Some awakenings may coincide with hot flashes , night sweats, or insomnia. In some women, nighttime awakenings persist after menopause, due to ongoing hot flashes or an increased risk of obstructive sleep apnea.

Sleep disorders

Sleep disorders are conditions that affect the quality, timing, and amount of sleep a person gets each night.

Nighttime awakenings are a symptom of many sleep disorders, such as:

• Insomnia: People with insomnia may have problems with maintaining sleep, or the ability to stay asleep throughout the night. In particular, nighttime awakenings lasting 30 minutes or more are a characteristic symptom of insomnia.
• Obstructive sleep apnea: Obstructive sleep apnea causes gaps in breathing that can wake a person up during the night. While some people may not be aware of the symptoms of this condition, they may feel like they have woken up to urinate.
• Circadian rhythm disorders: For people with circadian rhythm disorders, there is a mismatch between their internal clock and the environmental cues that cause the body to be awake or asleep. Some circadian rhythm disorders, such as advanced sleep phase disorder and irregular sleep-wake rhythm, cause a person to wake up at unusual times.
• Nightmare Disorder: Nightmares are more likely to occur in the middle of the night or early morning and are capable of waking the person up. The feelings of sadness and worry from a nightmare can make it difficult for the person to fall back asleep, which can make getting quality sleep even more difficult.

Stress, anxiety and depression

Some people are more likely to experience sleep disturbances during stressful periods. This characteristic is called sleep reactivity and can cause difficulty staying asleep throughout the night.

Women and people with certain inherited genetic traits are more likely to experience sleep reactivity. Stress reactivity is also more common in people who tend to focus their thoughts on things that cause stress.

Studies show that people with Post-Traumatic Stress Disorder (PTSD) are likely to experience sleep disturbances during the night. Nighttime awakenings may be more common in the early years of PTSD and become less frequent over time. Problems with nighttime sleep are also common in people with other anxiety disorders, including panic disorder and phobias.

[Read: How a gravity blanket helps with post-traumatic stress disorder (PTSD) ]

Finally, sleep problems are a common symptom in people with major depression. Experts suspect that depression affects sleep by altering a person's circadian rhythm (the body's internal clock that regulates sleep-wake patterns) . When the body's internal clock is disrupted, a person may feel alert during times when they would normally be asleep.

Health problems and medication

There are health problems associated with waking up during the night, such as:

• Pain: Physical pain can make it difficult to get a good night's sleep for a variety of reasons. A recent study found that those experiencing pain were four times more likely to have difficulty falling back to sleep after waking up during the night.
• Heart and vascular diseases: High blood pressure, heart disease, and strokes are linked to poor sleep quality, including waking up during sleep.
• Breathing disorders: In addition to obstructive sleep apnea, other breathing disorders such as asthma and chronic obstructive pulmonary disease (COPD) can disrupt sleep during the night.
• Endocrine disorders: Diabetes, vitamin D deficiency, and hyperthyroidism are among some hormonal disorders associated with poor sleep quality.
• Neurological disorders: While it is normal to experience various changes in sleep patterns as people age, those suffering from conditions such as dementia , Alzheimer's disease, and Parkinson's disease are more likely to experience nighttime awakenings and have trouble returning to sleep.

Additionally, certain medications used to treat health problems, such as corticosteroids and diuretics, can also cause nighttime awakenings.

Old age

A person's circadian rhythm changes with age, making morning awakenings more common in older people. In fact, it's common for older people to wake upthree to four times each night .

Older adults spend less time in deep sleep, which may contribute to waking up more easily during the night. Other causes of age-related sleep changes include nocturia, anxiety, and symptoms of chronic health problems.

Tips to avoid waking up during the night

If your sleep is disrupted during the night and you find yourself waking up every night at 3 a.m., don't worry because there are some tips that can help you. Try following the following tips for good sleep hygiene to sleep more consistently at night.

• Avoid caffeine and alcohol: Both caffeine and alcohol are linked to sleep disturbances, especially when consumed later in the day. These substances can make it harder to fall asleep and more likely to wake up during the night.
• Increase your exposure to light during the day: Exposure to sunlight or a bright light bulb can help some people sleep better at night and feel more alert during the day. Studies have found that bright light therapy benefits people with general sleep problems, circadian rhythm disorders, insomnia, and sleep problems related to Alzheimer's disease and dementia.
• Exercise and yoga: Regular exercise, preferably earlier in the day, can improve sleep. One study found that yoga, especially during the day, helped you fall asleep faster at night, while also improving your ability to get back to sleep faster after waking up during the night.
• Avoid late-night meals: Recent research suggests that late meal times may increase the likelihood of waking up during the night. Although more research is needed, people who experience nighttime awakenings may want to avoid eating large meals up to three hours before bedtime.
• Keep your bedroom dark and quiet: Environmental disturbances, such as noise and light, can wake you up from a night's sleep. If darkness and quiet aren't possible, using a sleep mask to block out light and earplugs to block out sound can help.

When should you see a doctor?

Although the phenomenon of nighttime awakenings is common and generally easily treated, it can be a sign of a larger problem.

If you feel that sleep disturbances are affecting your quality of life or if you are experiencing symptoms of other health problems, it is a good idea to consult a doctor to rule out an underlying disorder. Older adults who experience nighttime awakenings should talk to their doctor about how to reduce the risk of falls or accidents that may occur when getting out of bed at night.