You drift off to sleep.
The house is quiet.
You’re finally relaxed.
Then — jolt — you’re awake.
Not because the dog barked.
Not because the neighbor’s car alarm went off.
Just… awake.
And it happens again.
And again.
And again.
By morning, you’re not just tired.
You’re exhausted , groggy, and wondering if you actually slept at all.
If this sounds familiar, you’re not alone.
Waking up multiple times during the night — also known as sleep fragmentation — is more common than you think.
And while the occasional wake-up is normal, frequent disruptions can wreck your energy, focus, and mood.
Let’s explore the 6 most common reasons you’re waking up — and what you can do to finally sleep through the night.
📱 1. Too Much Screen Time (Especially Before Bed)
The blue light from your phone, tablet, or TV suppresses melatonin — the hormone that signals it’s time to sleep.
And if you’re scrolling before bed — or worse, checking your phone when you wake up — you’re essentially telling your brain:
“Hey, it’s still daytime. Let’s stay alert!”
This disrupts your sleep-wake cycle and makes it harder to fall back asleep.
✅ Fix It:
