I have had sleep problems for years. Recently, it has gotten worse. I go to sleep fine, but I wake up at least once a night and sometimes three. I have tried meditation, progressive muscle relaxation, melatonin, and magnesium without much success. I have taken trazodone and hydroxizine in the past, but I wake up groggy and my primary doctor says I should avoid taking them as they can lead to dementia after long term use.
I wake up feeling like I didn’t get much rest. I do have anxiety issues, but my mind isn’t racing or worrying about anything when I go to bed. I am at a loss as to what to do and am getting concerned about my health. Any ideas what I can do?
I have the same sleep issues also. I’m slowly working through them. Do you smoke? If so cut down on nicotine intake. If you drink alcohol. Try cutting down on how much you’re drinking. Tart Cherry juice can help if you drink it just before bedtime. Go to bed and get up at the same time everyday even at the weekends. I hope this helps
Are you familiar with sleep hygiene? It’s about behaviors related to sleep. I f you are, please disregard this. But the most important aspect of good sleep hygiene is going to bed and getting up at the same time EVERY DAY. I know, it’s really hard, but it makes a huge difference. Every time we get up at a different time than the previous day, we reset our chrono-clock. By getting up (even more than going to bed, though that’s also important) at the same time daily, we train that internal clock, which regulates sleep hormones.
Other sleep hygiene points: no caffeine in afternoon or evening; a very dark room, no noise (if possible!); coo temperature; comfortable bed & pillow; no blue light (screens) within an hour of bedtime; and a nice bedtime routine to wind down and quiet the mind. * If you have anxiety, it’s helpful to “dump” your thoughts on paper before bed – no thinking, just write everything on your mind. No judgement. Hope this helps. Sweet dreams!
Hi, It sounds like you’ve already tried a lot of strategies, which is great. Waking up multiple times at night and still feeling unrefreshed can definitely be frustrating. A few additional things you might consider:
Sleep tracking: Sometimes, using a simple sleep tracker or an at-home sleep test can help identify if there’s an underlying condition like sleep apnea or periodic limb movements that might be disrupting your sleep. This doesn’t replace a doctor’s evaluation, but it can provide helpful insight.
Consistent schedule: As others mentioned, keeping a strict bedtime and wake time—even on weekends—really helps stabilize your circadian rhythm.
Optimize your environment: Dark, cool, and quiet rooms are ideal. Weighted blankets or white noise machines can sometimes improve sleep continuity.
Limit stimulants and alcohol: Avoid caffeine after early afternoon and alcohol before bed. Even small amounts can fragment sleep.
Mind-body techniques: You’ve tried meditation and progressive relaxation, but you could explore other gentle routines like guided imagery, breathing exercises, or a short evening walk to help your body wind down.
Professional support: If these disruptions continue, a sleep specialist might recommend further testing or alternative therapies. Sometimes cognitive behavioral therapy for insomnia (CBT-I) is very effective for middle-of-the-night awakenings, even when anxiety isn’t a major factor.
It’s understandable to feel concerned about your health—sleep is such a critical part of overall well-being. You’re not alone in this, and with the right combination of routines, environment tweaks, and possibly professional guidance, things can improve. Wishing you more restful nights ahead
I have had similar sleep issues, and what helped me was keeping a strict sleep schedule, limiting screens before bed, and cutting caffeine later in the day. It may also be worth asking your doctor about a sleep study to rule out underlying issues.
It sounds like many of you are already doing a great job with sleep hygiene—keeping a consistent schedule, limiting caffeine and alcohol, and optimizing your sleep environment are all key steps. A few additional thoughts that might help:
Consider tracking your sleep: Even a simple sleep tracker or an at-home sleep test can provide insight into things like sleep apnea, restless leg movements, or other disruptions. This can help you and your doctor figure out what might be affecting your sleep.
Environment tweaks: Weighted blankets, blackout curtains, white noise machines, or keeping the room slightly cool can make a noticeable difference for some people.
Mind-body routines: If meditation and progressive relaxation aren’t enough, you might try guided imagery, gentle stretching, or a short evening walk to help signal to your body that it’s time to wind down.
Professional support: If night awakenings continue despite these strategies, a sleep specialist can help determine if further testing or therapy—like CBT-I—might be appropriate.
Sleep challenges can feel frustrating, but small, consistent changes often add up over time. You’re not alone in this, and combining routines, environment adjustments, and guidance from a professional can make a real difference.
I wake up up to 11 times a night (Apple Watch monitoring). I follow all the tips eg bed at the same time etc. I fall asleep before my head hits the pillow but after about 2 hours deep sleep I awake and then through the rest of the night I wake up to another 10 times, some short some long. I collated a diary and went to the Dr. He said he wouldn’t prescribe sleeping tablets (fair enough) and then said “it’s you” there’s nothing I can help with! I’ve tried magnesium glycinate which sometimes works but seems to tail off. No health problems, no worries (I’m in my early 70’s). The weird thing is I used to sleep really well. I then had a nervous breakdown for about a year (slept really well then). My wife and I decided to downsize our house (a great decision), and on the day we exchanged contracts my sleep became interrupted. That was 12 years ago and I still have sleep maintenance insomnia. Any ideas please?
Im having the same issues and made my anxiety really bad where I can’t sleep at all. I also have congestion and dry mouth which wakes up. Then I can’t sleep again. I check into a psychiatric ward because I have slept since Saturday. I also have sleep apnea and get anxiety using the bipap sleep doctor says I needed. Im gonna stay strong because I know God will help me along with people that support me! Im sorry its not a cure but I just wanted to let you know you not alone.
That sounds really tough — waking up multiple times can seriously drain you. Since you’ve tried the basics, it might be worth asking your doctor about a sleep study to check for issues like apnea or hormonal changes. Keeping a steady bedtime and limiting screens or heavy food before bed may also help.
