Ask HN: I've got a sleep problem, I always wake up at night

I've had this problem in the past and continue to have it occasionally. I'm not usually thirsty and/or hungry, but usually my mind will wander and I'll start getting excited about some project I'm working on or (worse) start worrying about something that at 3 in the morning I can't begin to do anything about.

Here are a couple of obvious things to try (granted, they were only obvious to me in retrospect):

- No caffeine (not even tea/soda) after 3 in the afternoon. Better yet, no caffeine at all is best. Counterintuitively, your body will totally wake you up when it wants a caffeine fix.

- No alcohol if you have to get up at any particular time the next day. It will put you to sleep, but meanwhile your body is trying regulate itself and will release adrenaline, which will wake you up once the alcohol wears off.

- Likewise, no sweetened or starchy foods in the evening. This is basically the same effect as alcohol, except that it's the sugar/starch crash that's putting you to sleep.

- (Never done this, but) keep a journal of when you eat, drink, caffeinate, and sleep and see if you notice a pattern. You might find that, say, eating a late dinner screws with your sleep.

I don't know about your weight/diet, but if I wake up hungry, it's because I really skimped on dinner. Maybe your meal isn't big enough?

When I used to wake up early, the general reason was because of medication I was taking - ironically to sleep (Ambien in this case). What medicines do you take? Do you

It's also possible, as other posters have noted, that you might have any number of conditions. Sleep apnea was a factor in my problems, but can only be diagnosed/treated by a doctor.

And finally - though it doesn't sound like your case - it's possible you might be trying to get more sleep than you need. Now 3-4 hours is almost certainly not enough, but if you sleep 8+ hours some days - and you always shoot for 8 - that might be more than you need. Try reducing your "goal" sleep time, until your "sleep efficiency" increases (this is a classic treatment for insomnia)

When you work out your burning energy (calories) and losing water through sweat.

  1. Try eating an extra healthy snack like a cup of yogurt and a piece of fruit before you go to bed every day, like a ritual even if you’re not hungry.


  2. Your body seems to need more water to replenish what you sweat out, that’s why you’re thirsty. Try hydrating yourself more by drinking "a lot" of water starting when you get up in the morning and sipping all day long like bodybuilders do.

Maybe that will help.

You wake up thirsty and hungry in the middle of the night? Sorry for the silly question but are you having proper dinner at the proper time?

It is well known that you can't sleep if your blood sugar drops too low - this is why a mug of hot chocolate and a biscuit before bedtime works (the casein in the milk slows the digestion of the carbs in the chocolate lowering the GI). Athletes trying to make weight only having a protein shake before bed often report insomnia.

The key to sleep I found is to always wake up at the same time, but only go to sleep when tired. It takes about a week to rebalance yourself. Just don't throw it away by partying too hard at the weekend ;-)

Yes clear but if the guy is having dinner at 6pm and a bunch of salty popcorns before going to be bed, no wonder he'd wake up thirsty and hungry.

Go to a doctor. Not the most exciting answer, but there's any number of sleep conditions you may have that a doctor can diagnose and treat.

I'm certainly considering this, but I would also like to hear from anyone who also experienced it. Besides, It's been times, when I managed to wake up at 8am and go to bed at midnight for almost 2 months. So, I guess, there should be something I haven't noticed yet, that influences me most and feeds the abnormal condition.

A) Go to a doctor

B) It sounds like you're chronically dehydrated. How much water do you drink a day? Tea, coffee and soda don't count.