Sleep Scientist Explains Why You Wake Up at Night – Expert Tips for a Deep, Restful Night’s Sleep

When a Dutch sleep scientist explains why waking up in the middle of the night is biologically normal, it might seem like a curiosity from halfway across the world. But for anyone lying awake at 3 a.m. In a Brooklyn brownstone, staring at the ceiling while the distant hum of the BQE fades in and out, that insight hits differently. It’s not just academic—it’s a lifeline. Professor Talar Moukhtarian’s research, shared through Wetenschap in Beeld and highlighted by wibnet.nl, cuts through the frustration many feel when sleep fractures. Her core message is simple yet revolutionary: those brief awakenings aren’t a sign of broken sleep but a natural feature of how our brains cycle through light, deep, and REM sleep every 90 to 110 minutes. For New Yorkers, whose sleep is already under siege from late-night subway rumbles, glow-in-the-dark bodega signs, and the ever-present pressure to optimize every hour, understanding this biology could shift the entire relationship with nighttime wakefulness.

The science Moukhtarian describes isn’t new, but its implications feel urgent in a city that never truly sleeps. New York consistently ranks among the most sleep-deprived metropolitan areas in the United States, with studies showing over 40% of adults getting less than seven hours regularly. What makes this particularly tricky is how urban life amplifies the anxiety around those natural wake-ups. In a culture that prizes productivity and constant connectivity, lying awake can trigger a cascade of worries—about operate deadlines, rising rent in neighborhoods like Bushwick or Astoria, or the endless scroll of news feeds. Moukhtarian warns that the real danger isn’t the wakefulness itself but what we do in response: checking phones, turning on bright lights, or clock-watching, all of which signal to the brain that it’s time to be alert, not to drift back into sleep.

Her advice aligns closely with what sleep specialists at institutions like NYU Langone’s Sleep Disorders Center and Columbia University Irving Medical Center have long advocated: protect the sleep environment as if it were a sanctuary. That means keeping bedrooms cool, dark, and free of screens—advice that’s easier said than done in a city where apartments often double as offices and blackout curtains are a luxury many can’t afford. Yet Moukhtarian offers a concrete, actionable tip for when wakefulness strikes: instead of fighting it, get out of bed and engage in a quiet, low-light activity like reading a physical book (not on a tablet) or doing gentle stretching, only returning to bed when genuine sleepiness returns. This breaks the association between the bed and frustration, a principle rooted in cognitive behavioral therapy for insomnia (CBT-I), which programs at Bellevue Hospital’s Sleep-Wake Disorders Center have successfully implemented for years.

Beyond the immediate fix, Moukhtarian emphasizes a daytime routine that builds what scientists call “sleep pressure”—the biological drive to sleep that accumulates during waking hours. For New Yorkers, this could imply embracing the city’s rhythm in a way that supports rest: taking a mindful walk across the Brooklyn Bridge at sunset, using the commute on the L train to practice mindfulness instead of answering emails, or ensuring exposure to natural light during lunch breaks in places like Prospect Park or Socrates Sculpture Park. These aren’t just feel-good suggestions. they’re strategies to reinforce the body’s internal clock, making it easier to fall—and stay—asleep when the head finally hits the pillow. The goal isn’t perfection but consistency, recognizing that in a city of 8.5 million, sleep is both a personal practice and a collective challenge.

Given my background in environmental psychology and urban wellness, if this trend impacts you in Brooklyn, here are the three types of local professionals you require to consider when sleep becomes a persistent struggle. First, look for licensed clinical psychologists specializing in CBT-I who offer sliding-scale fees or accept Medicaid—many affiliated with CUNY’s Graduate School of Public Health and Health Policy provide evidence-based care rooted in the very principles Moukhtarian describes. Second, seek out certified sleep consultants who conduct home environment assessments, focusing on practical, rent-friendly modifications like optimizing airflow with window fans or strategically placing blackout curtains that don’t require permanent installation—services offered by local cooperatives like Sustainable Brooklyn often include sleep hygiene as part of broader wellness audits. Third, consider occupational therapists who specialize in circadian rhythm disruption, particularly those familiar with shift-work populations; institutions like Kings County Hospital Center’s Rehabilitation Department frequently support workers in healthcare, transportation, and hospitality whose schedules fight against natural biology.

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