Merck Manual Consumer Version. What you need to know about antidepressants. Duncan, M. Greater bed- and wake-time variability is associated with less healthy lifestyle behaviors: A cross-sectional study. Purani, H.
Sleep quality in cigarette smokers: Associations with smoking-related outcomes and exercise. Addictive Behaviors, 90, 71— Peters, E. Effect of night smoking, sleep disturbance, and their co-occurrence on smoking outcomes. Zvolensky, M. Does exercise aid smoking cessation through reductions in anxiety sensitivity and dysphoria? Finan, P. The association of sleep and pain: An update and a path forward.
The Journal of Pain, 14 12 , — Learn more about Sleep Hygiene. What is Revenge Bedtime Procrastination? Updated By Eric Suni February 23, Napping By Alexa Fry October 9, By Sarah Shoen September 8, By Jay Summer September 2, By Sarah Shoen August 25, By Danielle Pacheco August 20, By Sarah Shoen August 13, By Sarah Shoen July 28, How is Sleep Quality Calculated?
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Other Articles of Interest Sleep Apnea. There's no better time to start the journey to improving your sleep. Get helpful tips, expert information, videos, and more delivered to your inbox. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. However you may visit Cookie Settings to provide a controlled consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website.
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A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Or your 3 a. It may be difficult to identify the cause of these bothersome disruptions to your sleep, but here are some reasons you may find yourself awake at 3 a. Stress may be the first thing to consider if 3 a.
When you feel stressed , your body activates your sympathetic nervous symptom, and you may jolt awake in the middle of the night. You may experience an increased heart rate and blood pressure. These bodily changes can make it difficult to fall back asleep. Your stress levels may be elevated if something in your life is causing anxiety or worry. Stress could be related to changes or uncertainty surrounding your job, relationships, health, or finances. Therapy or lifestyle adjustments can also reduce stress.
Insomnia is a diagnosable sleep condition in which you have difficulty falling back asleep after waking at night on a regular basis. A significant portion of the population experiences insomnia.
One study found that 10 to 20 percent of the population has insomnia and that the rate increased to 40 percent in older adults. Aging plays a huge role in your sleep cycles. When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep. As you age, the quality of your sleep decreases, as you spend less time in deep sleep.
Your sleep-wake times may also shift with age. You may go to bed and wake up earlier than you did at a younger age. Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. One study showed that cognitive behavioral therapy and light therapy can improve your sleep quality. Talk to your doctor if you suspect a medication is causing you to wake up in the middle of the night. You may be able to try another medication for your condition or practice lifestyle modifications that promote quality sleep.
You may develop a condition that affects your sleep and causes a 3 a. Some of these conditions include:. Treating an underlying condition may help you sleep better and manage insomnia.
If you suspect you have one of these conditions, your doctor can help diagnose and treat it. After lunch you may be dragging. Later, your energy levels soar just in time for bed. These cycles are triggered by chemicals in the brain. Chemicals called neurotransmitters send messages to different nerve cells in the brain. Nerve cells in the brainstem release neurotransmitters. These include norepinephrine, histamine, and serotonin. Neurotransmitters act on parts of the brain to keep it alert and working well while you are awake.
Other nerve cells stop the messages that tell you to stay awake. This causes you to feel sleepy. One chemical involved in that process is called adenosine. Caffeine promotes wakefulness by blocking the receptors to adenosine. Adenosine seems to work by slowly building up in your blood when you are awake. This makes you drowsy. While you sleep, the chemical slowly dissipates.
Two body processes control sleeping and waking periods.
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