Top 4 reasons why you're not sleeping through the night

Why Am I Waking Up at Night? Here's What You Should Know

A great night’s sleep can set the tone for a productive, energized day. But if you’re waking up frequently during the night, your health—and your quality of life—can suffer. Interrupted sleep doesn't just make you groggy or irritable; chronic sleep disruption can raise your risk for heart disease, high blood pressure, diabetes, obesity, and even early death.

If you're wondering what's keeping you up, here are the top four reasons you may not be sleeping through the night—and what you can do about it.

1. Age-Related Sleep Changes

As you get older, your sleep patterns naturally shift. But frequent waking isn’t always just “a normal part of aging.”

“We see more interrupted sleep in older adults, although you shouldn’t automatically blame frequent waking on your age,” says Dr. Suzanne Bertisch, assistant professor of medicine at Harvard Medical School.

Your circadian rhythm—your internal body clock—may shift, causing you to feel tired earlier in the evening and to wake earlier in the morning.

“If 8 p.m. is the start of your ‘biologic night,’ then your natural wake time may be around 4 a.m.,” Dr. Bertisch explains.

If you’re waking too early and can’t fall back asleep, your internal clock may be off. Light therapy or adjusting your bedtime routine may help.

2. Lifestyle Habits That Interrupt Sleep

Some daily habits can quietly sabotage your rest. Common culprits include:

• Alcohol within 4 hours of bed: May help you fall asleep initially, but causes poor sleep quality and more bathroom trips.

• Late-night eating: Can lead to acid reflux, making it uncomfortable to sleep.

• Long or late-afternoon naps: Interfere with nighttime sleep patterns.

• Caffeine after early afternoon: Stimulants block adenosine, a chemical that promotes sleep.

“Changing these habits can help reduce disrupted sleep, sometimes quickly,” says Dr. Bertisch.

Try tracking your sleep habits and adjusting your evening routine to promote more restful sleep.

3. Medications That Disrupt Sleep

Many people don’t realize that prescription or over-the-counter drugs may be to blame. Medications that can cause nighttime waking include:

• Certain antidepressants

• Beta blockers (for high blood pressure)

• Cold remedies with alcohol

• Corticosteroids (for asthma or inflammation)

If you're struggling with sleep and on any of these medications, talk to your doctor. They may suggest changing the time you take the medication—or switching to an alternative that’s more sleep-friendly.

4. Underlying Health Conditions

Some chronic health issues can seriously disrupt your sleep:

• Depression or anxiety: Can make it difficult to fall or stay asleep.

• Benign prostatic hyperplasia (BPH): Causes frequent nighttime urination in men.

• Chronic pain or neuropathy: Discomfort, tingling, or numbness keeps many people awake.

• Sleep apnea: Marked by snoring and brief breathing interruptions, this condition often causes repeated nighttime awakenings and daytime sleepiness.

“It’s a two-way street—sleep deprivation worsens next-day pain,” says Dr. Bertisch.

These issues can often be managed with proper treatment and lifestyle changes. Start by discussing your symptoms with your doctor.

Get Better Sleep—Starting Tonight

If your sleep is interrupted regularly, don’t ignore it. Identifying the cause—whether it’s lifestyle, medication, or an underlying condition—is the first step to sleeping through the night again.

Bastion Health supports men’s health in all aspects, including sleep, heart, and hormonal wellness. Get expert guidance, virtual care, and tools to help improve your overall health—all covered through your employer.