Understanding nighttime awakenings: causes and natural solutions
Written on 08/22/2025 by Pauline de Santarome
Nighttime awakenings, those interruptions to sleep that pull us out of our rest, are common but often disruptive phenomena. They manifest as spontaneous awakenings during the night, which can make it difficult to fall back asleep. These interruptions can be brief or prolonged, but in all cases, they have a significant impact on our well-being. Discover the underlying causes of nighttime awakenings and explore natural solutions such as dietary supplements for sleep.
What causes nighttime awakenings?
There are various causes of nighttime awakenings, such as sleep disorders, stress, the environment, and even age. Learn more about the reasons for your insomnia to find the solution that best suits your needs.
1. Sleep disorders
Sleep disorders refer to abnormalities that disrupt falling asleep, sleeping, or alertness. Their causes are varied and can be physiological, environmental, or behavioral. There are different types:
Sleep apnea: nocturnal breathing interruptions that fragment sleep.
Restless legs syndrome: an irresistible urge to move the legs.
Narcolepsy: excessive daytime sleepiness and sudden bouts of sleep.
Nocturia: a frequent need to urinate during the night.
To treat these sleep disorders, you can consult a healthcare professional who will prescribe the appropriate treatment.
2. Stress and anxiety
Stress and anxiety are often the cause of insomnia. Daily worries, concerns, and ruminating thoughts can cause anxiety, disrupt sleep, and keep the mind awake. In addition, chronic stress can affect sleep quality by disrupting circadian cycles and increasing levels of cortisol, the stress hormone.
3. Age
With age, getting a good night's sleep can become increasingly difficult... And for good reason: the production of melatonin, the sleep hormone, naturally decreases with age. This affects the quality of sleep, making it lighter and more fragmented. Nights become shorter and less restful, leading to chronic fatigue and daytime sleepiness. In addition, sleep disorders such as insomnia and sleep apnea are more common in older adults, further exacerbating the difficulty of getting a good night's sleep.
4. Exposure to daylight and noise
Excessive exposure to blue light from screens before bedtime can disrupt melatonin production and delay sleep onset. Similarly, noise can disturb sleep and cause nighttime awakenings. Room temperature is also an important factor. The National Sleep Institute recommends not heating your bedroom above 20°C to promote sleep. Discover Santarome's collection of melatonin dietary supplements.
5. Diet and healthy lifestyle
A healthy lifestyle has a direct impact on our well-being and sleep. Certain habits can cause insomnia:
Consumption of caffeine, alcohol, or tobacco: these substances stimulate the nervous system and delay sleep.
Exercising too late in the day: although exercise is generally good for your health, doing it in the evening can have a stimulating effect. This could prevent you from sleeping and cause you to wake up during the night.
A heavy meal: food that is too rich will tend to raise your body temperature and make you drowsy. However, sleep after a heavy meal will not be restful.
Irregular sleep patterns: falling asleep and waking up at different times each day will disrupt your circadian rhythm. It will be more difficult to fall asleep, and your sleep will be less restful.
The impact of nighttime awakenings on physical and mental well-being
Repeated nighttime awakenings have various consequences on our mental and physical well-being:
Fatigue: Fatigue is one of the first symptoms experienced after fragmented nights. Lack of rest affects the body and mind, causing a drop in energy and a feeling of constant weariness.
Decline in cognitive abilities: Lack of sleep also affects cognitive functions. Concentration, memory, and decision-making are impaired, which can have a negative impact on academic or professional performance.
Increased risk of accidents: Lack of sleep reduces alertness and coordination. This decrease increases the risk of traffic accidents and domestic injuries among people with sleep disorders.
Weakening of the immune system: A study by Inserm has shown that lack of sleep can affect the immune system.
Decreased motivation: a person who sleeps poorly at night may have difficulty completing work or tasks. This lack of productivity may be due to decreased motivation.
Mood disorders: Sleep disorders can also cause mood swings and irritability. They can also cause stress, which makes it even more difficult to fall asleep.
How can you get back to sleep after waking up during the night?
Once you wake up, falling back asleep can be stressful. The more hours tick by on the alarm clock, the more tired you will be the next day. Fortunately, there are simple techniques to help you fall back asleep quickly and enjoy a restful night's sleep.
Don't look at the alarm clock
Stay in the dark and avoid looking at the clock. This will only increase your anxiety and prevent you from falling back asleep. Instead, focus on your breathing and try to relax.
Practice relaxation techniques
Relaxation is the key to falling back asleep quickly. Try deep breathing, meditation, or progressive muscle relaxation techniques. You can also listen to relaxing music or soothing sounds.
Read a book
Reading can help distract you from your thoughts and help you relax. Choose a light, entertaining book that will allow you to escape. Avoid screens, as blue light can disrupt your sleep.
What natural solutions are there to prevent nighttime awakenings?
Waking up several times during the night can be a frustrating experience and have a negative impact on sleep quality and overall well-being. Fortunately, there are natural solutions to prevent nighttime awakenings and restore peaceful sleep.
Adopt a sleep routine
One of the keys to avoiding nighttime awakenings is to establish a regular sleep routine. This means going to bed and getting up at the same time every day, even on weekends.
It is also important to limit exposure to blue light from screens before bedtime. Blue light can disrupt the production of melatonin, the sleep hormone. Therefore, opt for relaxing activities in the evening, such as reading or meditation.
Finally, make sure your bedroom is dark, quiet, and cool. The ideal temperature for sleeping is between 64 and 68°F.
Take dietary supplements
There are natural dietary supplements that can help promote sleep and prevent nighttime awakenings. Most contain melatonin, as well as herbs such as valerian or passionflower.
Santarome also offers natural solutions with Bonne Nuit Bio tablets without melatonin or Bonne Nuit Bio gummies. Made from passionflower, lemon balm, valerian, and hawthorn, these 100% natural supplements improve sleep quality and promote relaxation. You can also try the 30-day Somnifor 4 Actions treatment , made from melatonin, California poppy, linden, valerian, and passionflower. Melatonin acts as a signal that tells the brain it's time to fall asleep.
Herbal infusion
Herbal teas such as chamomile and verbena are traditionally consumed in the evening to promote sleep. Santarome's organic Good Night teas combine the benefits of lemon balm, chamomile, lime blossom, and sweet orange to improve the quality of your sleep and reduce nervousness.
Engage in regular physical activity
Physical activity is an excellent way to combat fatigue and promote quality sleep. Exercise allows you to expend the energy accumulated during the day and relax your body and mind. According to sports medicine, the beneficial effects of physical activity are most noticeable between 4 and 8 hours before bedtime.
Take a warm bath in the evening
Taking a hot bath before bed is a great way to relax and prepare your body for sleep. Hot water helps relieve muscle tension and improve blood circulation.
Add a few drops of relaxing essential oils, such as lavender or chamomile, to maximize the relaxing effect of the bath.
Waking up during the night, although common, can have a significant impact on our physical and mental well-being. Understanding the various causes, such as sleep disorders, stress, exposure to light, and lifestyle habits, is essential to finding appropriate solutions. By adopting a natural approach, including a regular sleep routine, dietary supplements, and herbal teas, it is possible to prevent these nighttime awakenings and restore restful sleep. By taking care of our sleep, we can improve our bodies and our quality of life.
