How many times should you wake up at night? Study reveals age-specific sleep patterns

Countless people have endured those restless nights where a good nights sleep seems to evade us, be whether its the result of noise from outside, a trip to the loo, or sheer restlessness.

Intriguing research sheds light on just how frequently we should expect to wake up during the night, with findings that suggest a link with getting older.

A 2010 study featured in the Journal of Psychosomatic Research suggests we may be surprisingly night-oriented, revealing that around one-third of people find themselves fully awake numerous times each week during ungodly hours.

These nocturnal interruptions are apparently a normal part of the human sleep cycle, with most individuals experiencing ‘mini wake-ups’ approximately twenty times per night — events so fleeting they often don’t lodge in our memory.

A related study indicates that nearly a quarter of sleepers will wake at least once during the night, which only increases with age due to shifts in our internal clock. Although we might typically wake three times a night without it affecting our next-day energy, ageing tends to make waking at early hours, such as 3am or 4am more likely.

Post-60s might see a shift from just two or three nightly wakings increase to four or even five as their circadian rhythms shorten.

Acknowledging the adverse effects of inadequate sleep, the NHS emphasises, “Sleep problems are common, and the reasons we struggle to sleep are likely to change throughout our lives, for instance, illness, work or having a baby are possible causes.”

A handful of restless nights are generally not a cause for concern, but when sleep deprivation begins to interfere with your daily activities, it’s time to take notice. If you find that poor sleep is disrupting your day-to-day life or causing distress, it’s recommended to contact NHS 111 or consult with your GP.

Various external factors such as stress levels, caffeine intake, environmental conditions, and certain health problems can impact your sleep patterns, often resulting in brief periods of wakefulness lasting from a few minutes to around half an hour.

For the average adult, a good night’s sleep typically spans between seven to nine hours, although individual requirements may differ based on personal health and lifestyle circumstances.

Indications that you may be experiencing sleep deprivation or sleep issues include difficulty falling asleep, prolonged periods of wakefulness during the night, frequent awakenings, inability to return to sleep after waking prematurely, feelings of depression or moodiness, concentration difficulties, and heightened irritability.