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“ Relaxation exercises can help you shut off your body’s fight-or-flight response and activate a rest-and-digest response,” says Dr.

Do not use your cell phone, check email or do anything else that might make your brain think it’s time to wake up and work.

When you get out of bed, do something that promotes sleep: Getting out of bed breaks that association.”

“That means if we stay in bed for a long time when not sleeping, our brains can associate the bed with wakeful activities like worrying and planning, instead of sleep.

“Our brains are highly associative,” she says. If you’re awake longer than that, it’s best to get out of bed, says Dr. (or whatever time), give yourself 15 to 20 minutes to doze back into dreamland. “Untreated sleep apnea can cause heart disease, diabetes, obesity and other health problems.” Next time it happens, do this “If you have these symptoms, see a physician sleep expert,” says Dr. Being jolted awake while choking or gasping for air.Besides waking you up, sleep apnea can disrupt your heart rhythm and reduce the flow of oxygen to your body. If you have this disorder, you occasionally stop breathing during sleep. Regularly waking up at night also can be a symptom of sleep apnea. This stress response can lead to insomnia, a full-blown sleep disorder. That makes it much harder to get back to sleep.” Your mind may start to race, and your heart rate and blood pressure may go up. “When this happens, your brain switches from sleep mode to wake mode. “If you wake up and begin to experience worry, anxiety or frustration, you likely have activated your sympathetic nervous system, your ‘fight-or-flight’ system,” says Dr. However, waking up and staying awake can be. Waking up at night, by itself, isn’t a problem. Regardless, nighttime awakenings are a common phenomenon and usually harmless, especially if you easily doze off again. “Your body may have become conditioned to it.” “At one point, you may have had a reason to wake up at that time, maybe in response to sleep apnea or a crying baby,” she says. The time - while it may be surprisingly predictable, down to the minute - really isn’t significant, says psychologist and sleep expert Alexa Kane, PsyD. or any other time, you’re one of many people who experience regular nighttime awakenings. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.