Insomnia and sleep disruptions can have a significant impact on daily life, affecting over 17% of adults who struggle to stay asleep throughout the night, according to data from the Centers for Disease Control and Prevention (CDC). Dr. Biquan Luo, a San Francisco sleep expert and CEO of LumosTech, a company that produces a smart sleep mask to promote healthy circadian rhythms, sheds light on the reasons behind waking up at night and offers remedies to address these issues.

Luo explains that there are several common sources of sleep disruption, including stress and anxiety, discomfort or pain, and environmental disturbances such as noise, movement, or extreme temperatures. Sleep disorders like sleep apnea or restless leg syndrome can also contribute to interrupted sleep. Additionally, disruption of the body's natural sleep-wake cycle can lead to fragmented sleep.

When waking up in the middle of the night, Luo suggests staying in bed initially and trying to relax to see if sleep can be regained. Techniques such as progressive relaxation, breathing exercises, white noise machines, and other relaxation methods may help individuals fall back asleep. However, if sleep does not resume after 10 or 15 minutes, Luo advises getting out of bed and finding a quiet and comfortable space at home, such as the couch, to engage in low-stimulation activities like reading or calming activities until drowsiness returns, and then returning to bed.

Luo warns against the common mistakes of reaching for a phone or checking the clock upon waking up during the night. These actions can increase stress levels and make it more difficult to fall back asleep. In particular, the contents of a phone can be too stimulating, preventing relaxation and sleep.

The sleep expert also highlights the role of an individual's internal clock in waking up at night. Sleep is influenced by two key factors: sleep pressure, the body's need for rest, which aids in falling and staying asleep early in the night, and circadian signaling, the internal clock responsible for maintaining sleep later in the night. Ideally, these two factors work together to ensure uninterrupted sleep. However, if sleep pressure diminishes before the circadian signal fully activates, it may lead to waking up at night. Luo suggests adjusting one's internal clock as a potential solution to reduce these interruptions. Methods to adjust the circadian rhythm include waking up at the same time each day, using timed exposure to bright light, modifying meal times, taking melatonin supplements, exercising at different times of day, and consuming moderate amounts of caffeine in the morning, according to the Sleep Foundation.

In conclusion, Dr. Biquan Luo provides valuable insights and advice for handling sleep disruptions. By understanding the causes and implementing appropriate remedies, individuals can improve their sleep quality and overall well-being. For more health-related articles, visit foxnews.com/health.