How do I stop waking up in the middle of night?

The most common causes are stress, inconsistent sleep schedules, alcohol, caffeine, or an underlying issue like sleep apnea or a full bladder. Start by keeping a consistent bedtime and wake time every day, including weekends. Avoid alcohol and caffeine after noon, as both fragment sleep even if you fall asleep easily. Keep your room cool, dark, and quiet. If you wake up and can't fall back asleep within 20 minutes, get out of bed and do something calm in dim light until you feel sleepy again. This prevents your brain from associating bed with wakefulness. If the problem persists despite good habits, see a doctor to rule out sleep apnea or other medical causes.