Experts have revealed that women are 25% more likely to experience middle-of-the-night awakenings, often around 3am, due to hormonal fluctuations. This condition, known as maintenance insomnia, affects many individuals who struggle to return to sleep after waking.
Dr Julia Kogan, a health psychologist and insomnia specialist, explains that while waking at night is common, some people have difficulty resuming sleep. Anxious thoughts are a frequent trigger, as the mind races upon waking, interfering with the ability to fall back asleep.
Maintenance insomnia can impair daily function, leading to fatigue, anxiety, and physical discomfort. It is distinct from sleep onset insomnia (trouble falling asleep) and early waking insomnia. Nearly 20% of those with insomnia symptoms experience extended middle-of-the-night wakings, according to a 2014 study.
Contributing factors include stress, anxiety, lack of sleep drive due to napping or excessive time in bed, and physical pain. Hormonal changes in women, particularly during menstruation, pregnancy, and menopause, can exacerbate these awakenings.
Treatment options focus on cognitive behavioural therapy, sleep hygiene improvements, and addressing underlying causes. Experts advise against lying in bed awake for long periods, recommending instead to get up and engage in a calming activity until sleepy.
