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

Waking up at night is often caused by light sleep cycles, stress, temperature, or habits. To reduce it, keep your bedroom cool (around 65-68°F), dark, and quiet. Avoid alcohol, which fragments sleep in the second half of the night, and stop caffeine by early afternoon. Don't drink large amounts of water close to bedtime if bathroom trips are waking you. Wind down with a consistent pre-sleep routine and go to bed at the same time daily to stabilize your sleep cycles. If stress or racing thoughts are the culprit, try a brief meditation or journaling before bed. If you wake up and can't fall back asleep within 20 minutes, get up briefly rather than lying there anxiously.