Waking up at night and being unable to sleep can be very frustrating. After all, you want to sleep through the night and wake up refreshed. We will tell you the possible causes of waking up at night, with tips on how to tackle this problem.

What are the causes of waking up frequently during the night?

Waking up at night can have various causes. Fortunately, these can usually be identified, so that you can tackle the problem. These are possible causes:

• Stress and worrying, which make it difficult for your body to fall into a deep sleep and cause you to wake up more quickly.
• A disrupted sleep pattern, for example due to irregular bedtimes, eating late or spending a lot of time in front of a screen. This throws your internal clock out of balance.
• Medical causes such as back pain, low blood sugar, high blood pressure or hormonal changes.
• Environmental factors such as light, loud noise or even a poor-quality mattress.
• An unhealthy lifestyle, for example due to excessive alcohol or caffeine consumption.
• Drinking too much water before bedtime, causing you to need to urinate during the night.
• Age or circadian rhythm; as you get older, your sleep structure changes and you sleep more lightly. “Night owls” may also wake up more often during the night.

Waking up frequently during the night is not necessarily something serious or worrying, but it is important to address it. This will make you less tired during the day and have less of an effect in the long term.

How often is it normal to wake up during the night?

It is not unusual to wake up suddenly sometimes. There is no specific guideline for what is “normal”, but most adults wake up 1-2 times per night. Often, you do not even realise this because you fall back asleep immediately. However, if you lie awake for long periods more often or if this clearly bothers you, it is important to do something about it. Waking up with a start during the night is also something that people suffer from, and in that case too, it is important to look at the cause.

How is it possible that you often wake up at the same times?

If you often wake up at around the same times, this could be related to your organ clock. According to Chinese medicine, each organ has a two-hour period during which it is most active. Waking up at around 2 a.m., for example, could mean that your liver is processing toxins. It could also symbolise unprocessed emotions.

In addition, it could also be related to the rhythm that your body has learned over time. Below, we explain what you can do to get a good night's sleep again.

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How can I get a good night's sleep again?

1. Create a regular sleep pattern

Go to bed at around the same time every day and get up at the same time every morning. And yes, preferably at the weekend too. This will stabilise your biological clock. It may take some getting used to and practice at first, but it certainly has long-term benefits.

2. Avoid screens before bed

Blue light from phones, TVs and other screens disrupts the production of melatonin. Therefore, try to put away all screens at least an hour before bedtime.

3. Create a peaceful sleeping environment

Make sure your bedroom is dark, cool and quiet. Use a sleep mask or earplugs if necessary. A comfortable mattress and a good pillow also contribute to a good night's sleep.

4. Avoid caffeine and alcohol in the evening

Caffeine and alcohol, as well as too much sugar, can disrupt your sleep. Drinking too much water is also not recommended, as you may need to get up during the night to use the toilet.

5. Relax your body and mind

Do breathing exercises, yoga or meditation in the evening to completely unwind. It can also be nice to take a warm bath or shower. This signals to your body that it is time to relax, allowing you to fall asleep more peacefully.

6. Use red light therapy

Red light therapy helps to improve your sleep quality by stabilising your rhythm, among other things. This involves intranasal red light therapy, in which you use red light through the nose to stimulate the entire body.

Does red light therapy help you sleep better?

Intranasal red light therapy helps improve your sleep quality in several ways. It involves using red light therapy through the nose to stimulate processes in your body. Here's what it can do for your sleep quality:

• Regulating the biological clock by stabilising the circadian rhythm. This tells your body when it is time to sleep and when to wake up again, making you less likely to wake up during the night.
• Supporting the production of melatonin, the sleep hormone. This helps you fall asleep more easily and sleep more deeply and for longer.
• Improving blood flow and cell energy, red light stimulates the mitochondria in the cells, allowing your cells to produce energy more efficiently. It also stimulates blood flow and calms the nervous system.
• Reducing stress and tension, so your body is less “active” at night.

Sleep better with the IN-light Pro

The IN-light Pro is an intranasal red light therapy laser. The red light from this laser can not only help improve sleep quality, but also help with other complaints and conditions. Or simply to get or stay fit! You can start a session while you are doing your daily tasks, so you don't have to spend any extra time. This way, you can work on your health without it taking up any extra time.