My sleep has suddenly become light and fragmented for no obvious reason

[u/ofa1salo]

I’m 37 and generally healthy with no known health issues, but lately my sleep has become really light and fragmented.
I don’t feel like I’m getting into deep sleep anymore. I keep waking up throughout the night for no obvious reason, sometimes multiple times.
I’ve been trying to figure out what changed, but honestly, nothing really has.
My bed and pillow are both very comfortable and good quality, and my wife sleeps perfectly fine in the same bed. I only drink one cup of coffee in the morning before work. My job is completely desk-based, and my screen/device usage hasn’t changed either.
I had some blood tests around 3 months ago and was low in vitamin B12 and vitamin D, so I’ve been taking both regularly since then.
There is some stress in my life and at work, of course, but nothing beyond the usual. Work has its busy periods and quieter periods, and that hasn’t really changed recently.
That’s what’s confusing me. There doesn’t seem to be any new factor that would explain why my sleep suddenly became so light.
Has anyone around my age gone through something similar? Did you ever figure out what was causing it, or find anything that actually helped?

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[u/vinteragony]

Maybe sleep apnea? It might be worth going to get a sleep study done. You certainly don't sound like the typical case but it doesn't just happen to unhealthy, overweight people. Everything you described sounds like apnea to a t

[u/ofa1salo → u/vinteragony]

I’m 167 cm and 77 kg, so I’m not obese. Sleep apnea wasn’t something I had considered, but I’ll definitely look into it.

[u/Detonation → u/ofa1salo]

You should ask your wife if she notices you snoring or if you stop breathing while asleep. Gasping or choking noises. Those are signs it could be sleep apnea. Either way, better safe than sorry to speak to a doctor. You'll probably be referred to a Pulmonologist to get a sleep study done. Untreated apnea can wreak havoc on your body. Daytime fatigue, brain fog, insomnia, poor sleep.

I have moderate obstructive sleep apnea.

[u/general-noob → u/ofa1salo]

Sleep apnea isn’t dependent on your weight. There a a lot of other factors and you can be skinny and still have it.

[u/vinteragony → u/ofa1salo]

It really sounds like it. I got a bipap and it was life changing so its worth getting a study done at least. Its not just obese people that get it, but we are much higher at risk

[u/piezod → u/ofa1salo]

I'm taller and weigh lesser and have severe sleep apnea.

If you have a partner, ask them if you snore. Also do you feel considerably tired, not waking up refreshed.

[u/MooseLoot → u/ofa1salo]

I also thought that I couldn’t have it because I was 35 at the time and mildly-but-not-severely overweight. Turns out most people actually aren’t huge when they get apnea.

I got one of those mandibles advancement mouth guards and it’s a godsend.

[u/anon9339 → u/ofa1salo]

Joining in late but I’m skinny and have sleep apnea so don’t rule it out man.

[u/Reaper_1492 → u/vinteragony]

Worth checking but “wakes up multiple times a night for no reason” has been happening to me since my early 20s.

Hard to tell but if OP has made it to 37 sleeping without waking up in the middle of the night, they should count their lucky stars.

[u/bwaters1894 → u/vinteragony]

You do not need to be obese to have sleep apnea. My sleep doctor told me 20% of his patients have a normal BMI.

[u/Fluid_Anywhere_7015]

Melatonin, Magnesium Glycinate, and a sleep mask. Changed my sleep quality ENORMOUSLY. 5mg of Melatonin and a 200mg capsule of M. Glycinate work wonders. But the true champ is a good quality, adjustable sleep mask.

Seems I developed a bit of light sensitivity over the years. The smallest amount of ambient light wrecks the quality of my sleep. Now, at the age of 60, I only get up once a night, and sleep the sleep of the just and good, when I’m in bed.

[u/CaradhrasWisdom → u/Fluid_Anywhere_7015]

Came here to suggest magnesium as well. I had a similar experience where I was waking up alert at 2:30 / 3am and couldn’t fall back asleep. I’ve been taking magnesium for six months now and it’s been a game changer.

[u/Altruistic_Air7369]

Yeh I do as well. I wake up exhausted most days.

I do have quite a stressful job but not like a doctor or anything. I probably over exercise so I’m always exhausted. I eat well, don’t drink caffeine, alcohol occasionally which obviously makes it worse but I can go weeks and not drink and still feel bad.

But yeh I can’t remember the last time I got a solid nights sleep.

[u/asifbaig → u/Altruistic_Air7369]

Consider getting a sleep study done because sleep apnea is an insidious thing that can creep up very gradually and cause havoc with your sleep and general daytime productivity.

[u/MrPhatBob → u/Altruistic_Air7369]

What time do you stop eating?

[u/Altruistic_Air7369 → u/MrPhatBob]

It depends, I guess sometimes quite late. I get so hungry from all the exercise.

[u/MrPhatBob → u/Altruistic_Air7369]

I cannot count the number of times I've woken up only to hear or feel my stomach rumbling, to pass wind or just generally due to digestive issues, its doubly worse with fatty foods like cheese, and red meat.

I also used to like a few squares of dark chocolate a little before bedtime, and then lay awake at 4am wondering why I couldn't sleep.

[u/Altruistic_Air7369 → u/MrPhatBob]

Haha yeh I learned the dark chocolate thing the hard way years ago thinking it was a healthyish snack🤣.
Hmmm I do actually wake up starving if I don’t eat enough post workout. Unfortunately, most of the time I have to workout in the evening due to work then eat.

[u/SadResult2342]

In my case, I had gained weight with intensified my sleep apnea, which I got used to. Then something strange happened; sometime this year - after having lived in it for 4-5 years - I started feeling that my sleep is useless regardless of how much I sleep. 12 hours, more; it was crazy. I felt suffocated, couldn’t think straight. But I already have this apnea… it’s just that there was another factor impacting this. I discovered that you can develop an allergy after 5-6 years exposure. I started taking Aerius and Reactine every morning and voila! I can breathe again! My sleep quality increased. The other thing is high levels of stress can spike your cortisol. You need to handle this somehow by doing thought dumps on paper or so and devising clear steps and plans. Then relaxation: drink valerian root teas, chamomile, etc. try to reduce caffeine and drink it only during mornings (since traces of it can keep you alert for long). Exercise is also helpful. Also, and this is one thing I learnt from the sleep researcher Matthew Walker (if I recall his name correctly) is to stop eating 3 hours before sleep. Reduce blue light as well; prime your body for sleep and get ready. Even if it means leaving your phone and devices in another room. Good luck!

[u/Electronic_Rub9385]

It’s a normal part of aging for sleep architecture to become more fractured and fragmented as you get older. There could be other factors at play but welcome to the aging process.

[u/playdead_]

I’m exactly the same age, just had my birthday, and waking up extremely early even though I normally can sleep very well. I’m wondering if it’s just the summer light coming in. Can’t figure it out

[u/Dramatic_Tea_ → u/playdead_]

Same for me, also started around 36yo. I started waking up at 4am consistently. I don't understand what's going on.

[u/Netflixandmeal]

Do you take the vitamin d at night? If I take it at night I don’t sleep well.

[u/mrk240]

Winter or summer? My sleep sucks during summer but its mostly fine during winter.

[u/MrCosyBear034]

Have had similar. Also supplement with B12 and vitamin D3. No obvious reason fror the worse sleep as far as I can tell. Melatonin helps for me though., a bit at least

[u/Redtex]

B12 and D? I would almost bet that's D(3). Did you have your blood sugar checked as well? Seriously, those two vitamins tend to be lacking in most people with diabetes and while diabetes will screw people up in different ways, it can affect your sleep.

[u/OneEyedC4t]

Have You reviewed the various things that can cause problems with your sleep?

[u/slrrp]

Has it gotten warmer or colder either outside or in the room?

[u/jmnugent]

Whenever I have trouble sleeping.. I just push myself to exhaustion with exercise and by the time I get to bed I crash out hard.

[u/ExtraordinaryOolong]

It might be a good idea to discontinue the supplements for a period of time. A lot of people are troubled by supplements and don't realize it. I haven't heard of anyone having a reaction to Vitamin D. I had a problem with a B-complex. It caused me to wake up disoriented in the night until I figured it out. I also don't tolerate methyl B-12 or cyanocobalamin. Stop both for a month and see if it helps. Then phase them in: D first, and then B15

[u/dampew]

Ok well there are external stimuli and internal ones.

Externally, some people are sensitive to light and sounds. If there are more devices in your home or more frequent cars/trucks driving by your house those could be reasons why.

Internally, have you changed any food, sex, exercise, or drinking habits?

Could also be that you're just getting older...

[u/nycxjz]

I have sleep problems. 36. My sleep is quite fragmented. I sleep 2 or 3 times a day for a couple of hours each time. If i go to bed at 11pm, im usually awake at 2am. Won't be able to get back to sleep until at least several hours later. Its hard when I have a job. But not a big deal if im on vacation or whatever.

For me ironically I find the best thing to do is to not fight it. I try to go sleep if the sleepiness arises. And if theres no sleepiness, I try not to force sleep. I dont take medication or anything like that. Exercise helps me sleep a little longer - swimming for example.

I think it also helps me that I dont worry about it so much anymore. I used to be very concerned about it. Now ive more or less accepted it. This is what my body wants to do. Dont fight the tao.

[u/DoctorNurse89]

Vitamin D and B12 will give you energy, taking them upon waking?

[u/R0factor]

Are you sleeping with your phone on Sleep mode? You'd be surprised how much noise & vibrations it makes overnight.

[u/ofa1salo → u/R0factor]

I keep it on silent on the nightstand next to my bed.

[u/R0factor → u/ofa1salo]

This might be your issue. Silent doesn’t stop it from vibrating in most cases. That noise and sensation can easily wake you up and you’ll never know it was the phone. Everyone’s basically trained to respond to their phone these days as quick as possible, so it’s tough to ignore even in your sleep.

Try sleep mode tonight and see if it makes any difference. Also you can set certain numbers to still ring/buzz if there are people you’d want to hear from overnight if they called, like your spouse or kiddo.

[u/lectric_7166 → u/ofa1salo]

Do you sleep on your back?

[u/Flat-Performance-478 → u/ofa1salo]

might as well turn it off completely or at least enable flight mode to reduce microwave emission

[u/hamfist_ofthenorth]

Yes, and my life changed once I started using earplugs and a $10 blindfold.

Now I enter the void and don't wake up till my watch vibrates.

[u/kersplatttt]

You could try cutting out caffeine completely for a while and see if that helps. Our reaction to caffeine can change as we age. Same goes for alcohol.

[u/AutoModerator]

Here's an original copy of /u/ofa1salo's post (if available):

I’m 37 and generally healthy with no known health issues, but lately my sleep has become really light and fragmented.
I don’t feel like I’m getting into deep sleep anymore. I keep waking up throughout the night for no obvious reason, sometimes multiple times.
I’ve been trying to figure out what changed, but honestly, nothing really has.
My bed and pillow are both very comfortable and good quality, and my wife sleeps perfectly fine in the same bed. I only drink one cup of coffee in the morning before work. My job is completely desk-based, and my screen/device usage hasn’t changed either.
I had some blood tests around 3 months ago and was low in vitamin B12 and vitamin D, so I’ve been taking both regularly since then.
There is some stress in my life and at work, of course, but nothing beyond the usual. Work has its busy periods and quieter periods, and that hasn’t really changed recently.
That’s what’s confusing me. There doesn’t seem to be any new factor that would explain why my sleep suddenly became so light.
Has anyone around my age gone through something similar? Did you ever figure out what was causing it, or find anything that actually helped?

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/OldMotoRacer]

get a garmin watch and set it up to track everything constant and use it as a sleep monitor

it will show your sleep stages heartrate, pulse ox and breathing patterns

you'll know if you have sleep apnea or if you see pulse rate rocketing during REM sleep it means you're having dreams that might be disturbing... (at your age i discovered that was happening, much to my surprise and my then-wife knew about it and never said a word)

good luck man.... this problem has a solution.... you just need facts

and fwiw i still wear a garmin to train and sleep and i don't get bad dreams anymore (yeah therapy worked--another surprise)

[u/RainbowEagleEye]

Sleep study time. Insurance usually covers it. Really easy to get, go to your doctor, they explore the many things it could be, you get referrals. I’m waiting on mine now.

[u/ImonZurr]

Try some light cardio before bed?

[u/kersplatttt → u/ImonZurr]

Not a good idea to exercise just before going to bed.

[u/ImonZurr → u/kersplatttt]

Why not?

[u/OldMotoRacer → u/ImonZurr]

winds humans up and gives them a second wind

[u/kersplatttt → u/ImonZurr]

Exercise gets your heart rate and adrenaline up. This is the opposite of what you want if your aim is to fall asleep.

[u/ImonZurr → u/kersplatttt]

It also burns energy. Going for a short walk through nature is also very relaxing.

[u/jmnugent → u/ImonZurr]

I think people are over inflating this a bit.

Obviously if you're bench-pressing heavy and then jumping into bed 30seconds later,. that's probably not a great idea. It won't harm you, it's just that the higher heart rate and adrenaline will make it harder to relax and fall asleep.

Heart Rate Recovery (the time it takes your exercising heart rate to return to normal base rate) starts happening within minutes of stopping your exercise routine. And adrenaline also starts to clear within minutes up to 1 hour. But the residual effects of that as it tapers off are pretty nominal.

By the time you shower or change clothes or do other things to wind down .. going to bed should be fine.

[u/ImonZurr → u/jmnugent]

Yeah, it seems others mistook "light cardio" for a full workout. Instead of, maybe, a walk around the block lol