{"id":7242,"date":"2026-10-07T13:08:00","date_gmt":"2026-10-07T13:08:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=7242"},"modified":"2026-10-07T13:35:31","modified_gmt":"2026-10-07T13:35:31","slug":"why-do-i-sleep-badly-normal-night","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/why-do-i-sleep-badly-normal-night\/","title":{"rendered":"Why do I sleep badly: what a normal night looks like, what keeps you awake and what a sleep scan measures"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. Measured on the\n   live site 2026-08-28 rather than chosen: bioprofile.com's own coloured blocks\n   come in two families, full-bleed strips (w=1440 edge to edge, radius 0, 40px\n   side padding) and inset panels (the lime block w=677 and the sand block w=576,\n   both radius 16px). Ours cannot be the first: the theme's content wrapper is\n   1140px, so a coloured section here stops 150px short of the screen on both\n   sides and reads as an inset panel with square corners, which is the thing the\n   operator saw. So it takes the panel treatment. The radius is this template's\n   own --bp-radius-card (20px, shared with the scan pages) rather than the site's\n   16px, so the page carries ONE panel radius instead of a third value.\n   The small vertical margin is what lets the corners read where two coloured\n   panels stack (the CTA, the FAQ wash and the sources beige run consecutively). *\/\n.bp-blog .bp-blog-sec--beige, .bp-blog .bp-blog-sec--wash, .bp-blog .bp-blog-cta {\n  border-radius: var(--bp-radius-card); margin-block: var(--bp-s-3); }\n.bp-blog-sec--foot { padding-block: var(--bp-s-5) var(--bp-s-7); border-top: 1px solid var(--bp-sand); }\n.bp-blog .bp-blog-rule { height: 6px; border: 0; margin-block: 0; max-width: none;\n  background: linear-gradient(90deg, #005859 0%, #006B62 38%, #228A62 66%, #B7CB33 100%); }\n\n\/* --- core blocks by element ------------------------------------------------- *\/\n.bp-blog p { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body); margin-block: 0 var(--bp-s-5); }\n.bp-blog h1 { font-size: var(--bp-fs-h1); font-weight: 700; line-height: 1.22; letter-spacing: -0.01em;\n  margin-block: 0 var(--bp-s-4); color: var(--bp-ink); max-width: var(--bp-measure); }\n.bp-blog h2 { font-size: var(--bp-fs-h2); font-weight: 700; line-height: 1.3; letter-spacing: -0.01em;\n  color: var(--bp-ink); margin-block: var(--bp-s-4) var(--bp-s-4); padding-block-start: var(--bp-s-4);\n  position: relative; max-width: var(--bp-prose); }\n.bp-blog h2::before { content: \"\"; position: absolute; top: 0; left: 0; width: 56px; height: 4px;\n  border-radius: 2px; background: var(--bp-lime); }\n.bp-blog h3 { font-size: var(--bp-fs-h3); font-weight: 700; line-height: 1.35; color: var(--bp-teal);\n  margin-block: var(--bp-s-2) var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog ul, .bp-blog ol { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  margin-block: 0 var(--bp-s-5); padding-left: var(--bp-s-5); }\n.bp-blog li { margin-block-end: var(--bp-s-2); }\n.bp-blog a { color: var(--bp-teal); text-decoration: underline; text-underline-offset: 2px; }\n.bp-blog a:hover { color: var(--bp-green); }\n.bp-blog strong { font-weight: 600; }\n.bp-blog .wp-block-quote { border-left: 4px solid var(--bp-lime); margin: 0 0 var(--bp-s-5);\n  padding: var(--bp-s-2) 0 var(--bp-s-2) var(--bp-s-5); font-style: normal; }\n.bp-blog .wp-block-quote p { margin-block: 0 var(--bp-s-2); }\n.bp-blog .wp-block-quote cite { font-size: var(--bp-fs-small); color: var(--bp-foot); font-style: normal; }\n.bp-blog .wp-block-table { margin: 0 0 var(--bp-s-5); overflow-x: auto; }\n.bp-blog .wp-block-table table { border-collapse: collapse; width: 100%; font-size: var(--bp-fs-small); }\n.bp-blog .wp-block-table th, .bp-blog .wp-block-table td { border: 1px solid var(--bp-sand);\n  padding: var(--bp-s-2) var(--bp-s-3); text-align: left; vertical-align: top; }\n.bp-blog .wp-block-table th { background: var(--bp-beige); font-weight: 600; }\n.bp-blog .wp-block-image { margin: 0 0 var(--bp-s-5); }\n.bp-blog .wp-block-image img { display: block; width: 100%; height: auto;\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-image figcaption { font-size: var(--bp-fs-foot); line-height: 1.6; color: var(--bp-foot);\n  text-align: left; margin-block: var(--bp-s-2) 0; }\n.bp-blog .wp-block-separator { border: 0; border-top: 1px solid var(--bp-sand); margin-block: var(--bp-s-6); }\n\n\/* --- buttons: two classes so core's own rule cannot win ------------------------ *\/\n.bp-blog .wp-block-buttons { display: flex; justify-content: flex-start; margin-block: 0 var(--bp-s-3); }\n.bp-blog .wp-block-button__link { display: inline-flex; align-items: center; justify-content: center;\n  min-height: 52px; background: var(--bp-teal); color: var(--bp-white); font-size: var(--bp-fs-btn);\n  font-weight: 700; line-height: 1.2; border-radius: var(--bp-radius-btn); padding: 15px 40px;\n  text-decoration: none; transition: background 250ms ease; box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-button__link:hover { background: var(--bp-green); color: var(--bp-white); }\n\n\/* --- the head: category, title, the meta line, the picture ------------------- *\/\n.bp-blog .bp-blog-eyebrow { font-size: 15px; font-weight: 600; letter-spacing: 0.08em;\n  text-transform: uppercase; margin-block: 0 var(--bp-s-3); }\n.bp-blog .bp-blog-eyebrow a { color: var(--bp-green-aa); text-decoration: none; }\n.bp-blog .bp-blog-eyebrow a:hover { text-decoration: underline; }\n.bp-blog .bp-blog-meta { font-size: var(--bp-fs-small); line-height: 1.6; color: var(--bp-foot);\n  margin-block: 0 var(--bp-s-5); max-width: var(--bp-measure); }\n.bp-blog .bp-blog-meta a { color: var(--bp-foot); }\n\/* A text link is a thumb target of at least 44px (T332b). 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overflow-wrap: anywhere; }\n\n\/* --- the author card (the scan pages' card, three zones) ------------------------- *\/\n.bp-blog .bp-blog-author { display: grid;\n  grid-template-columns: var(--bp-portrait) minmax(0, 220px) minmax(0, 1fr);\n  grid-template-areas: \"photo id bio\" \"meta meta meta\"; gap: var(--bp-s-5) var(--bp-s-6);\n  align-items: start; background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow-soft);\n  padding: var(--bp-s-5); margin-block: 0 var(--bp-s-4); max-width: none; }\n.bp-blog .bp-blog-author > .wp-block-image { grid-area: photo; margin: 0; width: var(--bp-portrait); }\n.bp-blog .bp-blog-author .wp-block-image img { aspect-ratio: 1 \/ 1; object-fit: cover;\n  object-position: 50% 12%; width: var(--bp-portrait); height: var(--bp-portrait); border-radius: 50%;\n  background: var(--bp-pale-teal); border: 2px solid var(--bp-lime); box-shadow: none; }\n.bp-blog .bp-blog-authorid { grid-area: id; 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}\n}\n\n\/* --- verified by: exists only for a real, confirmed verifier ------------------- *\/\n.bp-blog .bp-blog-verify { background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: inset 5px 0 0 var(--bp-lime), var(--bp-shadow-soft);\n  padding: var(--bp-s-4) var(--bp-s-5) var(--bp-s-4) var(--bp-s-6); margin-block: 0 var(--bp-s-4); }\n.bp-blog .bp-blog-verify > * { margin-block: 0 var(--bp-s-2); max-width: none; }\n.bp-blog .bp-blog-verify-name { font-size: 18px; font-weight: 700; }\n.bp-blog .bp-blog-verify-cred { font-size: var(--bp-fs-small); color: var(--bp-foot); }\n\/* T332, Jesse 2026-09-17: a SMALL box at the top, under the introduction *\/\n.bp-blog .bp-blog-verify--top { display: grid; grid-template-columns: 56px 1fr; column-gap: 14px;\n  align-items: center; padding: 12px 16px; margin-block: var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog .bp-blog-verify--top > * { margin: 0; }\n.bp-blog .bp-blog-verify--top .wp-block-image { grid-row: span 3; 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That matters, because part of what feels wrong at three in the morning belongs to an ordinary night, while part of what feels ordinary, the afternoon coffee, the glass before bed, the last hour on a screen, measurably takes away from your sleep. <a href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">The BioProfile sleep scan<\/a> measures how much of these complaints you carry with you and gives you an indication of where you stand today in this area, as one of the 11 areas the full scan assesses. This is not a diagnosis. It is insight, to see where you stand today, and to help you make better choices in your food and your lifestyle. What this scan does not do: point to a cause or name a disease. That last one is work for a doctor.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-byline bp-blog-byline--photo is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-dimitar-marinov.webp\" alt=\"Portrait of Dimitar Marinov\" class=\"wp-image-5795\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-dimitar-marinov.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-dimitar-marinov-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-dimitar-marinov-768x960.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-byline-name wp-block-paragraph\">Written by <a href=\"https:\/\/bioprofile.com\/experts\/dimitar-marinov\/\">Dimitar Marinov, MD, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-byline-cred wp-block-paragraph\">Doctor, with a doctorate from the Medical University of Varna<\/p>\n\n\n\n<p class=\"bp-blog-byline-date wp-block-paragraph\">Approved on 3 October 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Well over one in four people in the Netherlands aged 12 and over report trouble falling asleep, staying asleep or waking too early: 31% of women against 21% of men.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>Most adults sleep between 7 and 9 hours, and waking briefly 3 or 4 times a night is normal.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>In 24 studies caffeine shortened total sleep time by 45 minutes and deep sleep by 11.4 minutes; to keep total sleep time whole, coffee belongs at least 8.8 hours before bedtime.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/li>\n\n\n<li>A sleep scan measures how much of the complaint you carry with you and gives you a starting value. The scan does not point to a cause. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#hoeveel-mensen-slecht-slapen\">How many people sleep badly<\/a><\/li>\n\n\n<li><a href=\"#hoe-een-normale-nacht-eruitziet\">What a normal night looks like<\/a><\/li>\n\n\n<li><a href=\"#waarom-slaap-ik-slecht-wat-je-wakker-houdt\">Why do I sleep badly: what keeps you awake<\/a><\/li>\n\n\n<li><a href=\"#slaap-en-stemming\">Sleep and mood<\/a><\/li>\n\n\n<li><a href=\"#slaap-in-de-overgang\">Sleep during the menopause<\/a><\/li>\n\n\n<li><a href=\"#wat-een-slaapscan-meet-en-wat-de-scan-openlaat\">What a sleep scan measures and what the scan leaves open<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoeveel-mensen-slecht-slapen\">How many people sleep badly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the Dutch population aged 12 and over, more than one in four report sleep problems: trouble falling asleep, trouble staying asleep or waking too early. By sex that is 31% of women against 21% of men; by age it is lowest between 12 and 17 years (22%) and highest between 50 and 64 years (29%).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> So the question why do I sleep so badly is asked in large company, and it peaks in the busy middle years.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Worldwide, a systematic review of 18 studies with 262,582 participants estimated 852,325,091 adults with insomnia, a prevalence of 16.2%, and 414,967,941 adults with severe insomnia, 7.9%. In every age group insomnia was more common in the female sex than in the male, and only 31 of the 237 recognised countries and territories had a usable national estimate of their own.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> Put simply: poor sleep is counted in hundreds of millions, and most countries still have no solid number.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pooled analysis of more than 1.1 million people from the Netherlands, the United Kingdom and the United States found that one in four slept less than the recommendation for that age; among young people that was true for more than half. In adults aged 18 and older, poor sleep quality (13.3%) and insomnia complaints (9.6% to 19.4%) were more common than a short sleep duration.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> That last line is the useful one: more people sleep badly than sleep short, so hours in bed answer only half the question. What a run of short nights does over time is in <a href=\"https:\/\/bioprofile.com\/en\/sleep-deprivation-effects-short-nights\/\">what short nights do<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoe-een-normale-nacht-eruitziet\">What a normal night looks like<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Most adults sleep between 7 and 9 hours a night, older adults 7 or 8 hours. Waking briefly, 3 or 4 times a night, is normal. Falling asleep in 10 minutes is normal, 30 minutes is normal too, and at an older age 60 minutes is still normal.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> In other words: lying awake for half an hour, or surfacing between three and four in the morning and turning over, is an ordinary night. It becomes a complaint when the lying awake keeps up and the next day carries it too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"waarom-slaap-ik-slecht-wat-je-wakker-houdt\">Why do I sleep badly: what keeps you awake<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Thuisarts lists the usual causes together: stress and worrying, the phone in the evening, irregular bedtimes, sleeping during the day, coffee and alcohol, anxiety and depression, pain, coughing, heartburn, restless legs, sleep apnoea and narcolepsy.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> Three of these are measured up close.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">First, coffee. Even 1 or 2 cups make the quality of your sleep worse, even when you drink them 6 hours before going to sleep.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> A meta-analysis of 24 studies into the night after caffeine found 45 minutes less total sleep time, 7% lower sleep efficiency, 9 minutes longer to fall asleep and 12 minutes longer lying awake after falling asleep; light sleep (N1) rose by 6.1 minutes while deep sleep (N3 and N4) fell by 11.4 minutes. To keep total sleep time whole, coffee (107 mg caffeine per 250 mL) belongs at least 8.8 hours before bedtime, and a standard serving of a pre-workout supplement (217.5 mg caffeine) at least 13.2 hours before it.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> In practice that puts the last coffee of the day in the early afternoon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then alcohol. In a laboratory study, 30 participants drank a glass an hour before bed, three consecutive nights per block, with a target value of 0.08 mg\/L breath alcohol and polysomnography every night. Across all three nights alcohol raised the rate at which deep sleep built up and lowered the rate of REM sleep at the start of each night; across the block total deep sleep stayed the same while total REM sleep went down.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> So a glass before bed can let you fall asleep faster, while the shape of the night changes under the surface.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then screens. In the Dutch overview from 2019, 22% of children aged 8 to 13 used a screen every evening, against 83% of young people aged 13 to 18. Daily or lengthy screen use went together with up to 40 minutes less sleep per night, and young people on a screen in the hour before bed reported taking longer to fall asleep, sleeping less and waking more often during the night; in experiments, a week without evening screens, or orange glasses against blue light, reduced those complaints.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> The hour before bed is the hour that keeps coming back in the figures.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"slaap-en-stemming\">Sleep and mood<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A latent class analysis of 2,224 people with probable insomnia in the Nederlandse Slaapregister found five subtypes: highly distressed; moderately distressed but reward sensitive; moderately distressed and reward insensitive; slightly distressed with high reactivity; slightly distressed with low reactivity. The five were confirmed in a second cohort of 251 participants, and a subtype stayed the same with a probability of 0.87 over 4.8 years. Between the subtypes the risk of depression differed up to fivefold, alongside differences in life history, electroencephalogram biomarkers and course over time.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> In plain words: two people with the same number of bad nights can sit in very different groups, and the difference lies more in temperament and life history than in the hours.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The direction over time has been pooled too. In 34 prospective cohort studies with 172,077 participants and an average follow-up of 60.4 months, the relative risk of depression in people with insomnia was 2.27, 95% confidence interval 1.89 to 2.71. The spread between the cohorts was large (I2 = 92.6%), and the correction for publication bias left the combined estimate the same.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup> For a reader that means: sleeping badly and a later low mood run together, with large variation between the studies behind the number.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"slaap-in-de-overgang\">Sleep during the menopause<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the SWAN study, 3,045 women aged 42 to 52 at the start were followed with 7 annual rounds. The chance of trouble falling asleep and of trouble staying asleep rose during the menopausal transition, while waking early in the morning fell from late perimenopause to postmenopause. More frequent vasomotor symptoms went together with a higher chance of all three sleep difficulties, and falling estradiol with rising FSH predicted sleep problems.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> For a reader in those years: changing nights are a documented part of the transition, and the hormones followed there were estradiol and FSH.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-een-slaapscan-meet-en-wat-de-scan-openlaat\">What a sleep scan measures and what the scan leaves open<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The sleep scan asks a short set of questions about the past two weeks: how you fall asleep, how the night holds up, how rested you wake, how much the next day carries it. The answers become a sleep score with the reading band the score falls in. What you get is a picture of how much of the complaint you carry, plus a starting value to measure against in two weeks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A set of questions cannot point to a cause. Stress, a late coffee, alcohol, a screen at midnight, a low mood, pain, coughing, restless legs and sleep apnoea can all read the same in a questionnaire.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> It is not a diagnosis. If you also wake up tired after a full night, that is a question of its own: see <a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">why you wake up tired<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the GP, Thuisarts gives a clear route: keep a sleep diary for 1 week and then make an appointment with the GP to talk about the sleep problem. The same page names anxiety and depression, pain, coughing, heartburn, restless legs, sleep apnoea and narcolepsy among the causes a doctor weighs up.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleeping badly is common: well over one in four people in the Netherlands aged 12 and over report it, most often in the years between 50 and 64.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> A normal night counts 7 to 9 hours and a handful of brief times awake, so waking in the small hours is part of the pattern.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> Caffeine, alcohol and the hour on a screen before bed each make the night measurably shorter or different in shape.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Insomnia comes in clearly different subtypes and runs together with a higher later risk of depression.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a>,<a href=\"#bronnen\">9<\/a><\/sup> A sleep scan gives you a number for how much of all this you carry with you, and a starting value to compare against. It is not a diagnosis, and a cause is named by a doctor.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A short set of questions about the past two weeks, a few minutes, and your sleep score is in your dashboard. What the sleep scan measures and what the scan is based on is on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">Start the sleep scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What should I do if I sleep very badly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Keep a sleep diary for 1 week and make an appointment with your GP to talk about the sleep problem. The same page names the causes a doctor checks: stress and worrying, the phone in the evening, irregular bedtimes, sleeping during the day, coffee and alcohol, anxiety and depression, pain, coughing, heartburn, restless legs, sleep apnoea and narcolepsy.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Is 2 hours of sleep better than no sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The sources behind this article do not compare a night of two hours with a night awake, so the honest answer is that the comparison is not made here. What the sources do say: most adults sleep between 7 and 9 hours a night,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> and in a pooled sample of more than 1.1 million people, one in four slept less than the recommendation for that age.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Why do I wake up between 3 and 4 in the morning?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Because an ordinary night has waking in it: 3 or 4 short wakings a night are normal.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> Alcohol is a measured reason why the second half of the night changes shape: a glass an hour before bed lowered the rate at which REM sleep built up early in the night, and total REM sleep went down across three consecutive nights.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What does progesterone do to my sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The large study used here followed estradiol and FSH rather than progesterone: in 3,045 women aged 42 to 52, followed over 7 annual rounds, falling estradiol together with rising FSH predicted sleep problems, and the chance of trouble falling asleep and staying asleep increased during the menopause.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> What your own hormone values mean is a question for a doctor.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Do screens in the evening really do anything?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In the Dutch overview from 2019, children and young people who used a screen daily or for long periods slept up to 40 minutes less per night than peers with little screen use, and young people on a screen in the hour before bed reported a longer time to fall asleep, shorter sleep and waking more often at night. In experiments, a week without evening screens, or orange glasses against blue light, lowered those complaints.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Is the sleep scan a sleep test?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The scan measures how much of the sleep complaint you have been carrying over the past two weeks and gives you a number to compare against later. It is not a diagnosis. Naming a cause is work for a doctor, and the GP starts with a sleep diary of 1 week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>RIVM, VZinfo.nl. Slaapproblemen: totale bevolking. Figures from the CBS-Gezondheidsenquete, 2024. <a href=\"https:\/\/www.vzinfo.nl\/slapen\/totale-bevolking\">vzinfo.nl<\/a><\/li>\n\n\n<li>Thuisarts.nl (NHG). I sleep badly. What could it be? Nederlands Huisartsen Genootschap. <a href=\"https:\/\/www.thuisarts.nl\/slecht-slapen\/ik-slaap-slecht-wat-kan-zijn\">thuisarts.nl<\/a><\/li>\n\n\n<li>Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Medicine Reviews, volume 69, 2023. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2023.101764\">doi.org\/10.1016\/j.smrv.2023.101764<\/a><\/li>\n\n\n<li>Benjafield AV, Sert Kuniyoshi FH, Malhotra A, Martin JL, Morin CM, Maurer LF, Cistulli PA, Pepin JL, Wickwire EM; medXcloud group. Estimation of the global prevalence and burden of insomnia: a systematic literature review-based analysis. Sleep Medicine Reviews, volume 82, 2025. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2025.102121\">doi.org\/10.1016\/j.smrv.2025.102121<\/a><\/li>\n\n\n<li>Kocevska D, Lysen TS, Dotinga A, et al. Sleep characteristics across the lifespan in 1.1 million people from the Netherlands, United Kingdom and United States: a systematic review and meta-analysis. Nature Human Behaviour, volume 5, 2021. <a href=\"https:\/\/doi.org\/10.1038\/s41562-020-00965-x\">doi.org\/10.1038\/s41562-020-00965-x<\/a><\/li>\n\n\n<li>McCullar KS, Barker DH, McGeary JE, et al. Altered sleep architecture following consecutive nights of presleep alcohol. Sleep, volume 47, 2024. <a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsae003\">doi.org\/10.1093\/sleep\/zsae003<\/a><\/li>\n\n\n<li>RIVM. Screen use, blue light and sleep. National Institute for Public Health and the Environment, 2019. <a href=\"https:\/\/www.rivm.nl\/publicaties\/schermgebruik-blauw-licht-en-slaap\">rivm.nl<\/a><\/li>\n\n\n<li>Blanken TF, Benjamins JS, Borsboom D, et al. Insomnia disorder subtypes derived from life history and traits of affect and personality. The Lancet Psychiatry, volume 6, 2019. <a href=\"https:\/\/doi.org\/10.1016\/S2215-0366(18)30464-4\">doi.org\/10.1016\/S2215-0366(18)30464-4<\/a><\/li>\n\n\n<li>Li L, Wu C, Gan Y, Qu X, Lu Z. Insomnia and the risk of depression: a meta-analysis of prospective cohort studies. BMC Psychiatry, volume 16, 2016. <a href=\"https:\/\/doi.org\/10.1186\/s12888-016-1075-3\">doi.org\/10.1186\/s12888-016-1075-3<\/a><\/li>\n\n\n<li>Kravitz HM, Zhao X, Bromberger JT, et al. Sleep disturbance during the menopausal transition in a multi-ethnic community sample of women. Sleep, volume 31, 2008. <a href=\"https:\/\/doi.org\/10.5665\/sleep\/31.7.979\">doi.org\/10.5665\/sleep\/31.7.979<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/sleep-deprivation-effects-short-nights\/\">Sleep deprivation effects: what short nights do to attention, memory, mood and traffic<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">Why you wake up tired: what a sleep test does and does not measure<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Why do I sleep badly? What a normal night is, what measurably keeps you awake, when to see your GP and what a sleep scan does and does not see.<\/p>\n","protected":false},"author":18,"featured_media":6685,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[67],"tags":[],"class_list":["post-7242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why do I sleep badly: a normal night and causes | BioProfile<\/title>\n<meta name=\"description\" content=\"Why do I sleep badly? 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