Moody, listless, and groggy in the morning? Perhaps you’re getting Junk Sleep.

Not every middle-of-the-night pillow adjustment counts as Junk Sleep — nighttime awakenings are normal.

"Humans were designed to wake up occasionally at night,” says neurologist and Sleep.com advisor and “Sleep Solution" author Dr. Chris Winter. “That's part of normal sleep and nothing to be alarmed about.” The goal is to spend about 85% of the time you’re in bed actually sleeping — any more, and you’re probably compensating for lack of sleep; any less, and you’re likely not getting enough sleep. And in those cases, sleep disruptors could be to blame for junk sleep.

Sleep disruptors can prevent your ability to complete sleep cycles. Without truly restorative rest over time, research points to increased risk of more serious health issues, including high blood pressure, cardiovascular disease, and type 2 diabetes.

“If you feel these awakenings are becoming more frequent, more disruptive, and leading to higher amounts of sleepiness during the day, it may be time to address them,” Winter adds.

If you’re suffering from sleep disruptions, there is some good news: Most sleep disruptors can be addressed with effective, sleep-restoring solutions.

Read on to learn 14 of the most common reasons Americans wake up in the night. Plus, see expert-approved solutions for each disruption that can help ensure you get quality rest.

Sleepscore Labs asked 35,000 people about what wakes them up and found that women report more disruptions in their sleep than men. We broke down what those disruptors were and how they change over time.
Senior man in his early 60s with a greying beard is sleepless in bed because of an uncomfortable mattress.
Any discomfort when you wake could be a sign that you need a better mattress, for the sake of your spine and your overall health. Find out if it’s time to consider a replacement that supports your go-to sleep position and your body’s support needs.
Products that can help
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TEMPUR-Adapt® 11" Medium Hybrid Mattress
$1799.00 - $2999.00
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Beyond 15.25" Plush Pillow Top Mattress
$3799.99 - $5399.99
134721
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Hybrid Premium™ Silver Chill 14" Firm Mattress
$2174.00 - $2699.00
123028
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2 Hybrid Mattress
$1699.00 - $2599.00
133923
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PressureSmart Lux 13.5" Extra Firm Mattress
$1899.99 - $2699.99
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Classic 12" Memory Foam Mattress
$499.00 - $1099.00
133559
Doze 10" Medium Memory Foam Mattress
$399.99 - $699.99
$799.99 - $1399.99
Man sleeping in his open fridge to cool off
When you’re sweating — from hot summer nights or too many blankets on the bed — you can have trouble staying asleep. Temperature plays a critical role in quality sleep. Set your thermostat or AC to an ideal temp, and try out these cooling tips and products.
Products that can help
134071
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TEMPUR-LuxeAdapt® 13" Firm Mattress
$3499.00 - $4699.00
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Nightfall 16” Luxury Plush Mattress
$4149.99 - $4899.99
$4199.99 - $5799.99
136321
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Beyond 15.25" Plush Pillow Top Mattress
$3799.99 - $5399.99
136010
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iSeries Hybrid 3000 13.5" Medium Mattress
$2449.99 - $2899.99
$2499.99 - $3299.99
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3 Hybrid Premier Mattress
$2299.00 - $3299.00
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Premier Copper 14" Memory Foam Mattress
$1299.00 - $1999.00
135021
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TEMPUR-Breeze° Pro Pillow
$219.00 - $269.00
Picture of a woman sleeping with a duvet wrapped around her while her husband lays uncovered
Partners can be the cause of many sleep disruptions — whether from noise, motion isolation or taking over your space. Here are proven ways to improve bed-sharing, and reasons you might want to consider a sleep divorce. No lawyers required.
Products that can help
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TEMPUR-Ergo®Extend Smart Adjustable Base with SleepTracker
$1649.00 - $2199.00
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TEMPUR-PRObreeze®° 12" Medium Hybrid Mattress
$3799.00 - $4999.00
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iSeries Hybrid 1000 12" Medium Mattress
$1649.99 - $1999.99
$1699.99 - $2499.99
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PressureSmart Lux 15" Pillow Top Mattress
$2099.99 - $2899.99
123028
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2 Hybrid Mattress
$1699.00 - $2599.00
139754
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Classic 12" Memory Foam Mattress
$499.00 - $1099.00
134721
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Hybrid Premium™ Silver Chill 14" Firm Mattress
$2174.00 - $2699.00
Man looking calm with ear plugs and travel pillow
Our bodies are biologically hardwired to recognize noise, even when we sleep, as a survival mechanism to protect us from danger. In modern times, nighttime sounds include disruptions from traffic, neighbors, and noisy appliances. Smart soundproofing and a few helpful appliances can help.
Products that can help
DOZE Sound Machine & Sleep Therapy Light
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Doze Sound + Light Therapy
$39.99 - $39.99
ASTI Sound+Sleep MINI Sleep Sound Machine
SleepScore Labs Line Logo
Sound+Sleep MINI Sound Machine
$67.95 - $67.95
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SleepScore Labs Line Logo
LectroFan White Noise Machine
$49.95 - $49.95
Dream Pad
SleepScore Labs Line Logo
Dreampad Medium Support Pillow
$149.00 - $149.00
137925
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TEMPUR-Ergo®Extend Smart Adjustable Base with SleepTracker
$1649.00 - $2199.00
135021
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TEMPUR-Breeze° Pro Pillow
$219.00 - $269.00
130131
Nightfall 16” Luxury Plush Mattress
$4149.99 - $4899.99
$4199.99 - $5799.99
man-snoring-in-bed.jpg
Snoring, while common, is a blocker to satisfying slumber even when it isn’t due to sleep apnea. Whether due to stuffiness, your sleep position, a deviated septum, or a nightcap, there are tips and products to help keep those airways open and that sleep sound.
Products that can help
137925
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TEMPUR-Ergo®Extend Smart Adjustable Base with SleepTracker
$1649.00 - $2199.00
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SleepScore Labs Line Logo
PureSleep Stop Snoring Solution
$59.95 - $59.95
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SleepScore Labs Line Logo
Smart Nora Anti-Snoring Solution
$359.00 - $359.00
Nasilator Nasal Dilator for Snoring
SleepScore Labs Line Logo
Nasilator Nasal Dilator
$19.99 - $19.99
137934
GelLux Body Wedge Pillow
$74.40 - $74.40
$93.00 - $93.00
SC04062102_Sleep.comImages_SomniFix Box_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
SomniFix Mouth Tape for Snoring
$19.97 - $19.97
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SleepScore Labs Line Logo
SnoreRx Snoring Appliance
$59.00 - $59.00
Woman feeling sick in bed, covering her eyes trying to focus away from the pain
From backaches to neck pain to leg cramps — pain can prevent you from falling asleep and staying asleep. Sleep solutions, self-care, and possibly even cognitive behavioral therapy may ease aches and help you rest more comfortably.
Products that can help
129168
900 Adjustable Base
$1699.99 - $2399.99
MedCline LP Shoulder Relief Solution with Therapeutic Body Pillow
SleepScore Labs Line Logo
MedCline Shoulder Relief System
$215.00 - $215.00
134068
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TEMPUR-LuxeAdapt® 13" Soft Mattress
$3499.00 - $4699.00
135235
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TEMPUR-Adapt® 11" Medium Hybrid Mattress
$1799.00 - $2999.00
130131
Nightfall 16” Luxury Plush Mattress
$4149.99 - $4899.99
$4199.99 - $5799.99
137924
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TEMPUR-Ergo® Smart Adjustable Base with SleepTracker
$1699.00 - $2499.00
123029
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3 Hybrid Premier Mattress
$2299.00 - $3299.00
132475
300 Adjustable Base
$799.99 - $1299.99
Exterior bright night shot of a building with a window view of a girl using her laptop
Light is a unique sleep disruptor because it can mess with your ability to fall asleep and awaken you mid-slumber. Curb devices or set them to “night mode,” and invest in sleep masks and blackout blinds to get black-out-level darkness for your Zzz’s.
Products that can help
SC04062102_Sleep.comImages_Eye Just Blue Light Blocking_1500x1500_11S_v1.1.jpg
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EyeJust Blue Light Blocker for iPhone
$19.99 - $35.00
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SleepScore Labs Line Logo
Manta Sleep Mask
$29.99 - $29.99
SC04062102_Sleep.comImages_SwanwickYaroslavClassicBlack_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
Swannies Blue-Light Glasses- Classic
$69.00 - $69.00
Swanwick 100% Pure Silk Eye Mask
SleepScore Labs Line Logo
Swanwick Silk Eye Mask
$39.00 - $39.00
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TEMPUR Sleep Mask
$29.99 - $29.99
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Goodnight + Glow Silk Eye Mask
$39.00 - $39.00
SC04062102_Sleep.comImages_Emagine A Sleep Aid LED Night Light Amber Motion Sensor 2 Pack_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
Emagine A - Sleep Aid Night Light
$17.99 - $17.99
Woman experiencing hot flashes and night sweats.
Shifting hormone levels, health issues, and medications can all cause internal temperature fluctuations that have nothing to do with the thermostat setting. Common solutions can involve lifestyle changes, cooling mattresses, and breathable fabrics.
Products that can help
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Luxury Cooling Bundle with Queen Pillows
$839.96 - $839.96
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TEMPUR-Adapt + Cooling Mattress Topper
$319.20 - $499.00
$399.00 - $599.00
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Chill Cooling Weighted Blanket
$299.00 - $299.00
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Breathe Max Sheet Set
$143.99 - $191.99
$179.99 - $239.99
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TEMPUR-Breeze° Pro Pillow
$219.00 - $269.00
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iSeries Max Cold Memory Foam Pillow - Queen
$111.99 - $111.99
$139.99 - $139.99
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Powered By Reactex™ Pillow - Standard Queen
$79.99 - $79.99
$99.99 - $99.99
Woman drinking water late at night
While one middle-of-the-night trip to the bathroom isn’t cause for alarm, if a full bladder regularly wakes you up in the night, then “nature calling” is a sleep disruptor. Work toward lessening bathroom visits and minimizing light and movement once you are awake.
Products that can help
SC04062102_Sleep.comImages_Emagine A Sleep Aid LED Night Light Amber Motion Sensor 2 Pack_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
Emagine A - Sleep Aid Night Light
$17.99 - $17.99
134071
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TEMPUR-LuxeAdapt® 13" Firm Mattress
$3499.00 - $4699.00
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Estate Rockwell 15" Luxury Plush Euro Pillow Top Mattress
$2199.00 - $2899.00
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iSeries Hybrid 2000 12.5" Firm Mattress
$2049.99 - $2399.99
$2099.99 - $2899.99
139755
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Premier 13" Memory Foam Mattress
$899.00 - $1599.00
133947
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Perfect Sleeper Sandburg 11.5" Firm Mattress
$1049.99 - $1299.99
$1099.99 - $1699.99
134006
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PressureSmart 11.5" Firm Mattress
$1199.99 - $1799.99
133560
Curve 12" Plush Memory Foam Mattress
$549.99 - $799.99
$1099.99 - $1599.99
sleeping-with-dog-in-bed.jpg
For some of us, four-legged family members are non-negotiable bedfellows. That said, their furry faces and paws can wake us up in the middle of the night. Here's how to help four- and two-legged pals get better sleep — whether sharing a bed or separating sleep spaces.
Products that can help
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Ultimate Dog Bed with Orthopedic Memory Foam
$79.99 - $249.99
137751
Runyon Orthopedic Pet Bed
$124.00 - $180.00
$155.00 - $265.00
135235
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TEMPUR-Adapt® 11" Medium Hybrid Mattress
$1799.00 - $2999.00
139754
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Classic 12" Memory Foam Mattress
$499.00 - $1099.00
133558
Snug 8" Medium Memory Foam Mattress
$249.99 - $499.99
$499.99 - $999.99
133562
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Premier Cotton Mattress Protector
$63.99 - $127.19
$79.99 - $158.99
134706
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Chill Cooling Weighted Blanket
$299.00 - $299.00
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A well-rested kiddo means a well-rested parent. Otherwise, little ones can cause big disruptions overnight. Routines are key for helping kids set good life-long sleep habits that ward off tantrums, stall tactics, and nightmares.
Products that can help
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TEMPUR Plush Puppy
$29.00 - $29.00
SC04062102_Sleep.comImages_Emagine A Sleep Aid LED Night Light Amber Motion Sensor 2 Pack_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
Emagine A - Sleep Aid Night Light
$17.99 - $17.99
SC04062102_Sleep.comImages_Lectro Fan_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
LectroFan White Noise Machine
$49.95 - $49.95
137720
Logo_BlanQuil.png
Junior Kids Weighted Blanket
$129.00 - $129.00
133558
Snug 8" Medium Memory Foam Mattress
$249.99 - $499.99
$499.99 - $999.99
ASTI Sound+Sleep - SE Special Edition Sleep Sound Machine
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Sound+Sleep SE Sound Machine
$80.81 - $80.81
$99.95 - $99.95
130984
Memory Foam Toddler Pillow
$25.99 - $25.99
Man fatigued from disoriented sleep caused by sleep apnea
Sleep apnea is more than just a snore, although snoring — coupled with gasps and irregular breathing — are notable symptoms. Sleep apnea is underdiagnosed but overly disruptive for people who have the condition as well as their concerned bedmates. Luckily, there are treatment options once the condition is diagnosed.
Products that can help
129168
900 Adjustable Base
$1699.99 - $2399.99
137924
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TEMPUR-Ergo® Smart Adjustable Base with SleepTracker
$1699.00 - $2499.00
Nasilator Nasal Dilator for Snoring
SleepScore Labs Line Logo
Nasilator Nasal Dilator
$19.99 - $19.99
137934
GelLux Body Wedge Pillow
$74.40 - $74.40
$93.00 - $93.00
SC04062102_Sleep.comImages_Lectro Fan_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
LectroFan White Noise Machine
$49.95 - $49.95
132475
300 Adjustable Base
$799.99 - $1299.99
119079
50 Series Adjustable Base
$299.99 - $499.99
Man clutching his stomach from acid reflux pain
If you experience acid reflux or GERD, chances are it worsens when you lie down — maybe it even wakes you up. Lifestyle and dietary changes can help prevent that burning sensation, and the right products can help too.
Products that can help
129168
900 Adjustable Base
$1699.99 - $2399.99
137934
GelLux Body Wedge Pillow
$74.40 - $74.40
$93.00 - $93.00
MedCline Reflux Relief System: Reflux Pillows from Medcline
SleepScore Labs Line Logo
MedCline Reflux Relief System
$215.00 - $215.00
136004
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Women's PJ Shorts
$42.99 - $42.99
137924
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TEMPUR-Ergo® Smart Adjustable Base with SleepTracker
$1699.00 - $2499.00
135956
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Men's Lounge Short
$55.99 - $55.99
132475
300 Adjustable Base
$799.99 - $1299.99
Woman waking up to allergies after a night of sleep
Ever feel like allergies flare up when you’re trying to wind down? It’s not your imagination: Levels of histamine, your body’s response to allergens, rise at night and peak at morning. That’s why allergy symptoms can ruin your sleep. Allergy-proofing your sleep space can curb these and help with the common cold, too.
Products that can help
129168
900 Adjustable Base
$1699.99 - $2399.99
138519
Maximum Mattress Protector
$39.99 - $55.99
$49.99 - $69.99
SC04062102_Sleep.comImages_Alen Flex_1500x1500_11S_v1.1.jpg
SleepScore Labs Line Logo
Alen FLEX HEPA Air Purifier
$349.00 - $388.00
137934
GelLux Body Wedge Pillow
$74.40 - $74.40
$93.00 - $93.00
137924
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TEMPUR-Ergo® Smart Adjustable Base with SleepTracker
$1699.00 - $2499.00
119085
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Cooling Hybrid Pillow
$169.99 - $219.99
139568
Terrafuse Diffuser
$31.49 - $31.49
$34.99 - $34.99
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