Doctors Explain Why You Suddenly Wake Up at 3 A.M. More Often as You Get Older—and What Actually Helps

Doctors Explain Why You Suddenly Wake Up at 3 A.M. More Often as You Get Older—and What Actually HelpsThere are life stages when it's perhaps expected to get less than the recommended seven to nine hours of sleep a night. For you, maybe it was early in your career, when you spent long hours at the office and late nights out with your coworkers. Or maybe it was when your kids were younger and you were desperately trying to put the cliché advice of sleeping when the baby sleeps into practice.

By your golden years, nothing should be getting in the way of your sleep. Yet many older adults struggle with getting enough. According to the National Council on Aging, up to 50% of adults 60 or older report experiencing insomnia.

Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight

"There are many reasons why older adults might find it harder to fall asleep or stay asleep as they age," says Dr. Edmundo Rodriguez-Frias, MD, a geriatrician and medical contributor at Paramount Wellness Retreat in Haddam, Connecticut. Dr. Rodriguez-Frias explains that as we get older, our circadian rhythm shifts and we start to find ourselves ready to fall asleep earlier in the evening than we did when we were younger. "Because of this shift to an earlier bedtime, our bodies will naturally start to wake up earlier, which may impact the number of hours of sleep we are getting throughout the night," he says.

Additionally, Dr. Rodriguez-Frias says that older adults are more likely to wake up in the middle of the night. Why does this happen and what can you do about it? Here's what actually helps, according to sleep doctors.

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As Dr. Rodriguez-Frias explained, our circadian rhythm changes as we age. "Older adults often spend less time in deep sleep, which means sleeping lighter and being more easily disrupted," says Dr. Julia Loewenthal, MD, an assistant professor at Harvard Medical School and primary care physician and geriatrician at Lutanen Health. This means that environmental disturbances, like street noise, which may not have bothered you when you were younger, may wake you up now.

Both doctors say that chronic conditions can also lead to waking up in the middle of the night. Dr. Loewenthal says that this can include rheumatoid arthritis, sleep apnea and anxiety, to name just a few health conditions that can interfere with sleep.

Sometimes, the urge to use the bathroom can wake you up, Dr. Rodriguez-Frias says. As we age, the bladder becomes less elastic, which means it's not capable of holding as much urine as it used to. This can lead to having to pee more often, including during the night.

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Obviously, waking up in the middle of the night can be frustrating. So what should you do when it happens? Resist the urge to reach for your phone, Dr. Rodriguez-Frias suggests. The light from the screen and content from news websites, social media or email will only further wake the body and brain up.

Looking at the clock isn't a great idea, either. Seeing the minutes pass while you're still awake will only add to your frustration. "Putting mental pressure on yourself or doing mental math, such as calculating how many more hours you would get if you fell asleep right now, can actually make it harder to go back to sleep," Dr. Loewenthal adds.

Instead, Dr. Loewenthal says to do your best to try to remain relaxed. "This could look like counting sheep or focusing on your breath," she says. Taking deep inhales and exhales activates the parasympathetic nervous system, which is key to falling back asleep. A 2025 study published in Frontiers in Sleep found that breathing exercises significantly improved insomnia symptoms with long-term success.

If you're still awake after 20 minutes of trying to fall back asleep, both doctors recommend getting out of bed and doing something in dim light, such as reading a book. Then, go back to bed when you feel sleepy.

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Knowing what to do when you wake up in the middle of the night is helpful, but what's even better is preventing it from happening at all. Both doctors say that this is where all the good sleep hygiene habits you've likely heard before play a role. "Some strategies to try include going to bed and waking up at the same time every day, staying active throughout the day, avoiding caffeine and alcohol late in the evening and keeping your bedroom cool and dark," Dr. Rodriguez-Frias says.

Since circadian rhythm changes as we age, anything you can do to support it goes a long way. Dr. Loewenthal says that this includes getting natural sunlight in the morning as well as avoiding bright lights and screens before bed.

If chronic pain, an overactive bladder or something physical is what's waking you up at night, both doctors say that it's important to see your health care provider about what to do about it. Getting adequate sleep is too important to let health problems go unaddressed.

If you've been consistently waking up in the middle of the night for several weeks or longer, that's another time when both experts say it's important to see a doctor, preferably a sleep specialist. Together, you can pinpoint the root cause of your sleep problems and address them accordingly.

"Some nighttime waking is a normal part of aging and doesn't mean anything is wrong. However, if someone finds themselves awake for a long time when they do wake up or is sleepy during the day, that's when it's a cause for concern," Dr. Loewenthal says.

Dr. Rodriguez-Frias agrees. "I get more concerned if the nighttime awakenings are happening frequently enough to impair a person's functioning throughout the day. If you are experiencing persistent or worsening nighttime awakenings, significant feelings of drowsiness and tiredness throughout the day or your sleep is accompanied by snoring, gasping, restless legs, pain, mood changes or repeated urination throughout the night, I recommend speaking to your doctor about these concerns," he says.

What your sleep looks like may change as you get older, but it's still important to get enough. That way, you have the energy you need to enjoy everything that brings you joy during the day.

Related: Ask a Brain Health Expert: 10 Questions About Alzheimer's You've Been Too Afraid To Ask

Sleep Facts and Statistics: What Older Adults Should Know. National Council on Aging.

Dr. Edmundo Rodriguez-Frias, MD, geriatrician and medical contributor at Paramount Wellness Retreat in Haddam, Connecticut.

Dr. Julia Loewenthal, MD, assistant professor at Harvard Medical School and primary care physician and geriatrician at Lutanen Health.

How aging affects your bladder. UCLA Health.

Myerholtz, L. (2023). Take a Deep Breath. Family Medicine. 55(4):284-285.

Steinmane, V. and Fernate, A. (2025). The effect of breathing exercises on adults' sleep quality: an intervention that works. Frontiers in Sleep. doi: 10.3389/frsle.2025.1603713.

This story was originally published by Parade on Oct 6, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.