How Many Times It’s Normal To Wake Up During the Night, Based on Your Age

Waking up in the middle of the night, while frustrating, can be a normal part of your sleep pattern, according to Ruchir Patel, MD, FACP, a triple-board-certified physician specializing in sleep medicine. It’s when the frequency or duration of these awakenings trend above average that an underlying issue might be at play.

He points to these benchmarks for “normal” nightly awakenings:

• Early adulthood: one to two.
• Middle adulthood: two to three.
• Later adulthood: three to five. 

“But it is also important to note that a person should be able to return to sleep within 30 minutes or less,” explains Dr. Patel, who is also the founder of the Insomnia and Sleep Institute of Arizona. 

Reasons you keep waking up in the middle of the night

While waking up at night isn’t always a cause for concern, if it’s interfering with your daily life, you should talk to your doctor, says Morgan Soffler, MD, a sleep medicine specialist and assistant professor of medicine at New York Medical College. 

That’s because many factors can interfere with your sleep quality—from everyday habits to health issues—and a sleep specialist can help you dial in on the cause. 

You’re majorly stressed

Insomnia is the most common reason for consistently disrupted sleep, Dr. Soffler says. While genetics, sleep habits, and other factors often contribute, stress, anxiety, and depression are major drivers, according to 2024 research in the Journal of Sleep Medicine. In fact, people with insomnia tend to have elevated cortisol, which is the body’s stress hormone.

“Many people get short bouts of insomnia that self-resolve,” says Dr. Soffler. The Cleveland Clinic notes that temporary insomnia is often triggered by big life changes (positive or negative), stressful circumstances, or even illness and injury. But “when insomnia becomes chronic—lasting more than eight weeks—seeking help is recommended.”

You have undiagnosed sleep apnea

“Obstructive sleep apnea is another very common reason why individuals develop fragmented sleep,” Dr. Soffler says. This condition occurs when your throat muscles relax overnight, blocking airways. Your brain senses this drop in oxygen and wakes you up to restore normal breathing. 

Dr. Patel and Dr. Soffler say that hallmark signs of sleep apnea include:

• Snoring.
• Waking up gasping.
• Frequently needing to pee overnight.
• Excessive daytime sleepiness. 
• Morning dry mouth or headaches. 

Your legs are twitchy

According to the National Sleep Foundation, up to 15% of U.S. adults have restless leg syndrome (RLS), a sleep-related disorder marked by overwhelming urges to move your legs while at rest. 

“Patients with restless leg syndrome already have difficulty sleeping as their symptoms tend to worsen at night or with rest,” says neurologist William G. Ondo, MD, director of the Movement Disorders Clinic at the Houston Methodist Neurological Institute. Low iron levels and medications such as antihistamines, antidepressants, and anti-nausea meds can also intensify RLS symptoms.

Your skin is itchy and irritated

Eczema doesn’t just affect your skin, it can jeopardize your sleep, too. “This disease can have a serious impact on patients’ quality of life and overall health, both physically and mentally,” says Jonathan Silverberg, MD, PhD, MPH, director of clinical research and contact dermatitis at The George Washington School of Medicine and Health Sciences. 

He notes that eczema can bring about immune system changes and inflammatory responses that impede sleep. Plus, it’s common for eczema patients’ itching to get worse in the evening, making it harder to fall or stay asleep.

Your bedroom is too hot

Your body needs a dip in temperature to cue the onset of sleep—and an overheated room can interrupt this important part of your sleep cycle. The National Sleep Foundation recommends that you sleep in a cool room between 65 and 68 degrees. But sensitivity to temperature varies, so their experts suggest experimenting to find what works best for you.

Your mattress is too firm

It’s a common myth that a firmer mattress and better sleep go hand in hand. “Mattresses that are overly firm create high-pressure points in the hips and shoulders and poor support in the lower back, which leads to tossing and turning to relieve those pressure points—and thus a restless night of sleep,” says Pete Bils, vice president of sleep innovation and clinical research for Sleep Number.

You’re doomscrolling before bed

You’ve probably heard that blue light from your phone keeps you awake. While it does suppress melatonin—our body’s sleep hormone—2024 research in Sleep Medicine Reviews found that blue light from screens isn’t strong enough to meaningfully disrupt sleep. 

Instead, the researchers point to the habits around phone use that are more likely to throw off your sleep, such as stimulating content, endless scrolling, and inconsistent bedtimes.

Your nightcap is sabotaging your sleep

Drinking alcohol late in the day is a surefire way to disrupt your natural sleep rhythm, according to Leah Kaylor, PhD, MSCP, RxP, a licensed clinical and prescribing psychologist who serves as a sleep expert for the Federal Bureau of Investigation (FBI).

A 2025 clinical review published in Sleep Medicine Reviews suggests that as alcohol is metabolized, sleep becomes lighter and fragmented, meaning you’re more likely to wake up. But the research highlights that even small amounts of alcohol suppress REM (rapid eye movement) sleep, the stage crucial for memory, mood, and cognitive processing. This can leave you feeling foggy the next day, even if slept through the night.

You’re going through hormonal changes

“Changes in hormones—like those during the menstrual cycle, pregnancy, menopause, or as we age—can really mess with sleep,” Dr. Kaylor says. “Fluctuations in estrogen and progesterone can lead to night sweats, insomnia, or restlessness.” That’s why many women may find it harder to sleep right before their period and during menopause, she explains.

You’re experiencing a side effect

“Some medications—like those for high blood pressure, asthma, or depression—can also cause insomnia or make you feel restless at night,” Dr. Kaylor says. The American Association for Retired Persons (AARP) adds a few more meds to the list of possible offenders: 

• Cold and allergy decongestants
• Diabetes medications
• Prescription pain meds
• Steroids such as prednisone

You keep going to the bathroom

Getting up to pee in the middle of the night is pretty common, but if your bladder wakes you up over and over, it can be a sign of an underlying problem, Dr. Soffler says. 

Frequent nighttime bathroom visits—known as nocturia—can be related to caffeine or fluid intake before bed, a high-salt diet, or temporary issues like a urinary tract infection, according to 2024 research published in StatPearls. However, nocturia is also related to:

• Bladder issues.
• Hormone imbalances. 
• Diabetes.
• High blood pressure.
• Heart disease. 

When to see a doctor if you keep waking up at night

“Over-the-counter meds, melatonin, or CBD might offer temporary relief, but they don’t treat the root cause,” Dr. Kaylor says. She adds that gadgets like white noise machines can help with relaxation, but they work best alongside good sleep habits. 

Dr. Patel says to see a board-certified sleep specialist if:

• You always feel tired despite trying to get seven to eight hours of sleep. 
• You’re lying awake for more than 30 minutes throughout the night. 
• You need frequent naps or feel drowsy when driving. 
• You’re still groggy 30 minutes after getting out of bed. 
• A partner notices snoring or pauses in your breathing. 

“First and foremost, we would need to better determine the actual cause of the sleep disturbance and likely do a sleep study to determine the exact [cause],” he explains. From there, your doctor can advise the appropriate treatment.  

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