Ever look forward to a good night’s sleep? You might feel like you haven’t had proper rest in ages, and you finally get to sleep in. But then you wake up at 1 a.m. You wake up at 3 a.m. You toss and turn. Finally, after a few more wake-ups, you slump out of bed at 8 a.m., tired and unrested.

Sound familiar? While waking up once in the middle of the time is pretty normal, any more than that interrupts the sleep cycle and steals valuable sleep minutes. That can make you feel groggy all throughout your day.

If this is a constant problem for you, something might be going on. Here are 5 reasons you might be waking up more than once in the middle of the night.

1. You’re anxious about something

   Got an important presentation coming up at work? Had a fight with a friend? Sometimes, what’s going on in our daily lives can affect how well we’re sleeping. If you’re finding that during the times you’re tossing and turning, your brain is also on overdrive, it could mean you’re stressed about something. Try thinking happy thoughts to get yourself to drift back into dreamland, or practice meditation before getting into bed at night.

2. You’re drinking too much caffeine or alcohol

   Both stimulants, caffeine or alcohol can affect your sleep habits, especially when consumed past 2 p.m. Caffeine can stay in your system for up to six hours, and though alcohol can sometimes help you fall asleep, it has a horrible effect on your REM sleep, causing you to wake up multiple times in the night.

3. You’re overdoing it on screen time

   Do you find yourself scrolling through your phone before bedtime, and even sometimes when you’re up in the middle of the night? The blue light that’s emitted through your phone can stimulate your brain and dramatically interrupt your sleep. So instead of typing away on a tablet, take out a book or listen to some music before bed, which are better alternatives to help your brain wind down.

4. You have sleep apnea

   A common symptom of sleep apnea is interrupted sleep. That’s because it’s also accompanied by symptoms such as snoring, gasping for breath upon waking, morning headaches, or difficulty concentrating during the day. Many people who have sleep apnea don’t even know they have it, so if this could be you, speak with your healthcare professional ASAP.

5. You have insomnia

   While the most common type of insomnia is not being able to fall asleep, waking up multiple times during the night is a form of insomnia that can be caused by stress. You may benefit from going to bed and getting up at the same time every day or just practicing a good before-bed routine. Speak with your doctor for ideas.

How often do you find yourself waking up in the middle of the night? Could you be experiencing one of these issues?