3. Physical discomfort and health factors

The body may also wake up in response to mild physical discomfort that isn’t obvious during the day.

Common contributors include:

Arthritis or joint pain

Back discomfort

Acid reflux at night

Dry mouth

Muscle cramps

Temperature fluctuations

Needing to use the bathroom is especially common. As the bladder becomes more sensitive with age, nighttime trips may increase.

Certain medications can also influence sleep by causing:

More frequent urination

Changes in body temperature

Lighter, less restorative sleep

Many people don’t realize the connection until they discuss it with a healthcare provider.

4. Lifestyle habits that affect sleep

Daily routines strongly shape sleep patterns.

After retirement or during slower life phases, people often:

Eat dinner earlier

Move less during the day

Nap longer

Spend evenings in low-stimulus environments

These habits can signal to the brain that the “day” ends sooner, encouraging earlier wake-ups.

Other subtle influences include:

Very early dinners

Overnight dips in blood sugar

Afternoon caffeine

Limited exposure to natural daylight

Even small shifts can quietly disrupt the sleep cycle.