These nighttime awakenings are often accompanied by intrusive thoughts. The day has been busy, emotions have built up, and it is precisely when everything stops that the mind begins to ruminate.
The result: sleep is slow to return. Establishing a calming evening routine can then make all the difference. Deep breathing, gentle relaxation, or writing a few lines before bed helps to clear the mind and promote sleep.
The influence of your daily habits
What you do during the day directly influences your nights. A heavy dinner, drinking coffee or tea in the late afternoon, or consuming alcohol in the evening can disrupt sleep and lead to nighttime awakenings. Drinking too much water just before bed can also disturb your sleep. Ideally, opt for a light meal, avoid stimulants after 4 p.m., and allow your body to gradually slow down.
The key role of sleep hormones
Melatonin, often called the "sleep hormone," plays a central role in falling asleep. However, screen time in the evening inhibits its production. Phones, tablets, and televisions send the brain a signal of alertness when it should be preparing for rest. Reducing screen time before bed, or switching to a warm light setting, helps the body synchronize with its nighttime rhythm.
Stress, for its part, stimulates cortisol, a hormone that keeps the body in a state of alert. When its level remains high at night, sleep becomes lighter and more unstable. Hence the importance of managing stress proactively, throughout the day, and not just at bedtime.
And if the awakenings persist?
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