New research reveals that 88% of Brits wake at least once every night, with 69% doing so between 2am and 4am, according to the Land of Beds 2026 UK Sleep Report. A separate Dreams survey found that 61% struggle to fall back asleep afterwards. For menopausal women, hormonal changes can exacerbate these disruptions.
Dr Deborah Lee, sleep expert from Doctor Fox, identifies stress as a major cause. 'Cortisol naturally rises in the early hours to prepare you to wake, but anxiety or prolonged stress can cause an earlier or sharper rise, making it hard to return to sleep,' she explains. A consistent wind-down routine, reduced screen time, and keeping a notebook by the bed to offload racing thoughts can help.
Sleep physiologist Stephanie Romiszewski advises creating a scheduled routine: 'Wake up at the same time every day, and don't get in bed until you feel sleepy.' She warns against adapting your life around sleep problems, as this can worsen them. Relaxation techniques are proactive but not reactive solutions for habitual wake-ups.
Low blood sugar during the night can trigger adrenaline and cortisol release, waking you in the early hours. Dr Lee notes this is more common in those who skip meals or eat light dinners. Alcohol can cause 'rebound insomnia' as it metabolises, reducing deep sleep and acting as a diuretic. A balanced diet and avoiding alcohol before bed are recommended.
