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Do you find yourself waking up around the same time every night, especially between 3 and 4 a.m.?

As we reach middle age and beyond, changes in sleep patterns can make waking up during the early morning hours more common than it was when we were younger. However, if frequent nighttime waking is accompanied by loud, persistent snoring, pauses in breathing during sleep, morning headaches, or excessive daytime sleepiness, it may be worth talking to a doctor.

◇ Less Deep Sleep Is a Natural Part of Aging

As we age, we tend to get less deep sleep and more light sleep than we did when we were younger. We may also wake up more often during the night.

Deep sleep occurs mainly during the first half of the night. As morning approaches, the proportion of REM sleep—which is a lighter stage of sleep in which we are more likely to wake up and experience vivid dreams—increases.

That is why even small disturbances, such as noise, light, or a partner moving in bed, can make it easier to wake up in the early morning hours.

According to research published in the journal Ageing Research Reviews, an analysis of studies involving adults aged 65 and older found that normal aging is associated with less slow-wave sleep, changes in REM sleep, lower sleep efficiency, and more frequent interruptions during the night.

◇ Middle-Aged Women May Wake More Often Because of Night Sweats

For middle-aged women, hot flashes and night sweats associated with perimenopause and menopause can also interrupt sleep.

If you suddenly feel overheated or start sweating during the night, repeatedly throwing off and pulling back the covers, these episodes can lead to more frequent early-morning awakenings.

A study published in the journal Menopause surveyed 841 women between the ages of 40 and 60. Women who experienced night sweats alone were about 1.8 times more likely to report poor sleep and about 2.6 times more likely to report feeling low on energy compared with women who experienced neither hot flashes nor night sweats.

◇ Loud Snoring and Daytime Sleepiness Could Point to Sleep Apnea

Waking up in the early morning does not necessarily mean there is a serious problem. If you wake up but fall back asleep easily and feel fine the next day, there may be little reason for concern.

However, if you repeatedly wake up and have difficulty falling back asleep—or if excessive daytime sleepiness begins to interfere with your daily life—it is important to look for other symptoms.

One possible cause is sleep apnea.

According to clinical guidelines for obstructive sleep apnea in adults, common warning signs include habitual loud snoring, witnessed pauses in breathing during sleep, waking up gasping or choking, morning headaches or dry mouth, and excessive daytime sleepiness.

If you frequently wake up during the early morning hours, keeping a sleep diary for one to two weeks can also be helpful. Record your bedtime, wake-up time, when you wake during the night, and whether you experience daytime sleepiness. Sharing these records with a healthcare professional can help with evaluation and diagnosis.

Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/10/07/2026100702170.html)