Struggling to sleep? Neurologists reveal the surprising drink to reset your night

Understanding Why You Wake Up at Night

According to Dr. Marc Rey, neurologist and president of the National Institute for Sleep and Vigilance in France, waking up during the night isn’t always a bad sign. Our sleep is actually broken up into 90-minute cycles, each ending with a brief awakening that typically lasts only about 30 to 40 seconds. (No wonder you have no memory of these micro-awakenings—most of the time we don’t realize they even happened!)

“First, it’s important to understand why you’re waking up at a regular time. Sleep is made up of 1.5-hour cycles, ending with an awakening that lasts 30 to 40 seconds. Usually, we’re not aware of these micro-awakenings. If you do notice them, it’s not necessarily a disease or disorder—in most cases, it simply marks the end of a sleep cycle,” explains Dr. Marc Rey.

What Causes Nighttime Awakenings?

Middle-of-the-night wakeups can have all sorts of causes. Maybe it’s anxiety—whether personal worries, work problems, or even grieving. Sometimes, your brain just won’t switch off, keeping you from relaxing. (Tense muscles, anyone?)

As the years pass, your body produces less melatonin—the hormone responsible for keeping your sleep on track. There are also lifestyle factors at play: coffee, tea, alcohol, and tobacco can all contribute to those unwelcome middle-of-the-night interruptions. (So, yes, your late-night espresso could be plotting against you.)

How Should You Respond When You Keep Waking Up?

“There are two situations: The first is people who wake up feeling totally alert. The second is when someone wakes up and feels a bit groggy,” clarifies Dr. Rey.

That distinction matters, because how you handle each scenario is a little different:

• If you wake up bright-eyed and bushy-tailed: Get out of bed. Pick a gentle, relaxing activity—like reading a book—but absolutely avoid your phone or tablet. (No doomscrolling through emails or social media! That’s more likely to make things worse.) Reading requires just the right level of mental effort to coax you back to sleep. You might even go into a cooler room or sip on some warm milk or herbal tea—the key is getting out of bed for a bit.
• If you wake up feeling foggy or half-asleep: Just stay in bed. Most people drift off again within a few minutes, so try to relax and let sleep return naturally.

Above all, fighting it or getting worked up rarely helps—sometimes, patience really is the best part of a sleepy night’s routine.

Tips to Improve Sleep Quality

Of course, there are daytime habits worth mentioning too. To prep yourself for better nights:

• Avoid screens before bed (TV excepted, apparently—so your Netflix habit might survive to see another day… but tablets and phones are best left aside).
• Create a relaxing, cozy bedroom environment, designed for winding down and comfort.
• Check the quality of your mattress—sometimes, that ancient bed from your student days just isn’t doing the trick anymore.

Simple as these rules sound, they’re often overlooked, and that may explain why so many people are sleeping worse than ever. A 2023 survey from France’s public health authority found that 42% of French people were dealing with some kind of sleep trouble. That’s almost half the population glancing jealously at their neighbours’ shut windows every night.

Key Takeaways: Battling Nighttime Awakenings

• If you wake up wide awake, leave your bed for a calming activity—reading, sipping warm milk or herbal tea, or spending time in a cool room.
• If you’re groggy, stay put and let yourself drift back to sleep.
• Improve daily routines: minimize screen use before bed, relax your bedroom environment, and check that your mattress is still comfortable.

In the end, those small awakenings may simply be part of your natural sleep cycle. With a few practical adjustments—and maybe a cup of warm milk or a herbal tea at the ready—getting quality rest doesn’t have to be just a dream.