Waking frequently throughout the night without fail!!!

[Overactive84]

Hi all - I’m 33 make and in good health. I went through a stressful period about 2 months ago. The stressful period has long gone but my sleep has never been the same. It started by waking up at 4am on the dot no matter what time I slept / how tired I was. Now it’s gotten to the point where I go to sleep:
Wake up 30mins after - fall back to sleep straight away

Wake up 1 hour after - notice that I’m extremely hot at this time with a very mild sweat. Fall back to sleep within 5-10mins

Wake up 1.5- 2 hrs after that - no sweat. Fall back to sleep soonish

Wake up 1.5-2hrs after that again. Usually fall back to sleep

I wake up in the morning not feeling fresh. I seem to be dreaming a lot as well.

How do I get back sleep cycle back to normal? This has been going on for 4-6 weeks now and it’s driving me crazy.

Thanks!!

[Morpheus1517]

Hi, a couple of comments for you.  First, "normal" is a moving target.  Sleep changes as you age.  You can expect somewhat lighter and more fragmented sleep as you hit middle age, and that will continue  as you get older.  This is normal and nothing to worry about.

The frequent wakeups and night sweats could indicate a hyperaroused state.  This typically results from excessive stress and/or anxiety experienced during waking hours.  If so, some basic stress management will help, along with getting some good sweaty exercise most every day.

Very important for you to set and keep a consistent sleep-wake schedule 7 days a week, especially a consistent wake time.  Allow no more time in bed than you normally need.  Don't sleep in, and don't nap, because that may in effect steal sleep from you the following night.

Then give yourself some time.  If these basic methods don't help in a couple of weeks, check out a full CBT adult sleep training program.  If you are the self-help type you'll find much good info online.  You may also want to get a checkup just to be sure there are no underlying medical issues.  Good luck.

[Overactive84]

I should add I don’t feel anxious or stressed at all so I don’t believe this is anxiety caused by anxiety. Just seems to be a cycle I can’t seem to break!