Waking up throughout the night is normal. Most adults do it between two and six times per night—and if you’re a good sleeper, these wakings will be so brief that you likely won’t remember them, says Lynelle Schneeberg, a sleep psychologist and assistant professor of psychiatry at Yale Medicine. But for some people, nighttime wakings are so intrusive that they experience what Schneeberg calls “the download.” “You wake up and think, Why am I awake? How long have I been asleep? How much longer do I have to sleep?” she says. You might start worrying about something that’s been on your mind, whether it’s a big presentation at work or a conflict with a family member. After the downl
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