What is middle of the night insomnia? Why can't I stay asleep? Are there ways to minimize it? were here to help. I’m Lainey with INTEGRIS Health and this is INTEGRIS Health For You.

To learn more about middle of the night insomnia and possible remedies, visit the full article on the INTEGRIS Health For You blog at INTEGRISOK.com/ForYou

It’s 3 AM and you are wide awake. Bedtime was normal, you fell asleep pretty quickly but now you’re wide awake.

Most of us do wake up several times a night, but we just roll over and go back to sleep, as a normal part of our sleep cycle.

Dr. Jose Colon, author of ‘The Sleep Diet,’ says “Nobody sleeps through the night.” He says even four to six nocturnal awakenings are considered normal. “This goes back to our caveman days where one would wake up, scan the environment, make sure there are no tigers, and then go back to sleep,” he says. It’s only a problem if you cannot go back to sleep.

Sleep problems can be temporary, or they can be serious. It’s best to tell your doctor if you have trouble falling (or staying) asleep, or if you’re tired during the day. As many as 80 percent of sleep disorders go undiagnosed.

Here are some possible reasons for your middle-of-the-night insomnia:

Acid reflux. Make adjustments to ease your reflux: eat smaller meals, don’t eat late in the evening and keep your weight at a healthy level.

Distractions. Put your phone or laptop down at least an hour before bed. Instead, sip some decaf chamomile tea and snuggle in with a good book. Try a white noise machine (or app) if distracting sounds are waking you up. Blackout blinds or drapes can keep light pollution to a minimum.

Belly fat. Extra weight around your middle makes it harder to breathe when you lie down. Uneasy breathing is disruptive to sleep. Belly fat also tends to trigger inflammation in your body, which can diminish the function of the neurological pathways that control sleep

Alcohol and caffeine. Particularly late in the day or in excess, both alcohol and caffeine are fantastic sleep disruptors. Avoid caffeinated beverages late in the day and rethink drinking alcohol late at night.

Depression. One of the most common signs of depression is insomnia or an inability to stay asleep. According to a recent Johns Hopkins article, some 75 percent of people with depression have trouble falling asleep or staying asleep. Think you may be depressed? Talk to your INTEGRIS Health primary care provider, they can refer you to a mental health specialist who can help.

Stress. If you’re experiencing stress in your life, relaxing and sleeping through the night can be tricky. Consider stress relieving techniques like meditation or yoga to help you manage stress.

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