We all know our body's innate tendency to go back to sleep as soon as possible after waking up. At some point in your life, you have surely experienced the anxiety caused by a sudden awakening and the difficulty of going back to sleep. But why do we wake up during the night? Short and often interrupted sleep is very common for a large percentage of people. Sleep interruptions can be caused by a number of factors including:
- Stress
- Other psychological problems such as depression
- Side effects of certain medications
- Diseases
- Injuries and severe pain
- Jet lag
With many of these being mostly temporary, sleep disruptions usually only last until the underlying problem is overcome. However, if the condition extends for prolonged periods, sometimes you may end up in situations where insomnia can turn into a serious problem.
Sleep disruptions can also be caused by more serious medical conditions such as:
- Hyperthyroidism
- Obstructive sleep apnea
- Restless legs syndrome
- Acid reflux and heartburn
Lifestyle choices that may end up waking you up in the middle of the night include:
- Poor sleep hygiene
- Bad sleeping environment
- You don't follow a regular, consistent sleep schedule
- Excessive consumption of alcohol, coffee and other stimulants
Dealing with the problem
To deal with this issue successfully, you need to get to the root cause of your sleep-depriving problem, fix it, and get back to getting enough rest. While sleep aids can keep you relaxed through the night, they don't help solve the underlying problems. Sleeping pills, for example, can have significant side effects such as dizziness, daytime sleepiness, headaches and constipation.
How to sleep through the night without waking up
It all starts with a proper program. If you don't have specific times when you rest, this should be the first item on your list to change. Getting the right amount of sleep can help both reduce stress and speed recovery. For many people, a quality sleep that lasts from 10 p.m. to 6 a.m. he is ideal. This time frame covers all the hours of the night that are critical for REM sleep, ensuring that you wake up fully rested.
If you feel sleepy several hours before your scheduled time, you should avoid napping, as this can disrupt your sleep schedule and wake you up in the middle of the night. Choose an activity that can help prevent sleepiness.
In addition to establishing a regular sleep schedule, you should also consider incorporating additional sleep hygiene elements into your daily habits. Some helpful ways to improve your sleep hygiene include:
- Establish a relaxing bedtime routine such as a warm shower, some reading or soft music
- Avoiding blue light from electronic devices a few hours before bed
- Avoid drinking coffee after noon
- Limiting the intake of stimulants such as alcohol and nicotine during the night
Exercise to sleep better
When you spend your day doing nothing or doing little physical exercise, you may often have insomnia. Physical exercise can help alleviate feelings of anxiety about sleep. Lower stress levels often translate into better sleep and a lower risk of interruptions during the night. A good rule of thumb is to schedule your workouts to be completed at least two hours before bed.
Optimize your body clock with natural light
Your circadian rhythm and how well you sleep are linked. And an important factor that greatly affects these figures is the amount of natural light you receive during the day. If you are not getting enough exposure to sunlight, this can be one of the main reasons you wake up in the middle of the night.
Optimize your sleeping environment
The condition of your bedroom is also another critical factor that affects the smoothness of your night's sleep. The first step here is to make sure your bedroom is comfortable and conducive to sleep.
Make sure you choose an
anatomical mattress that offers adequate support, comfort and temperature control, while fitting all your other needs. The same requirement applies to bedding, blankets, sheets and pyjamas. Next, make sure you completely block out all outside lights. A flood of light in your bedroom is a surefire way to disrupt your sleep schedule. Use blackout curtains or wear an eye mask for total darkness.
Other ways you can optimize your environment to avoid waking during the night:
- Adjust temperature levels
- Use a white noise machine or fan to mask background noise
- Use earplugs
- Keep pets and children out of the bedroom
- Place bedroom clocks out of your direct line of sight. Watching the clock can cause sleep anxiety.
- Sleep smart. A good rule of thumb is to limit your naps to 20 minutes or less.
- Avoid eating large meals too close to bedtime. Large meals, especially those containing acidic or spicy ingredients, can cause a number of problems that can disrupt sleep, including stomach upset, constipation, incontinence and heartburn.
- Seek medical treatment for psychological issues and underlying illnesses
What to do when you wake up
If you wake up in the middle of the night and can't get back to sleep, you should avoid watching the clock. Your goal should be to relax. Stress will exacerbate the problem. Don't think about anything. You have the rest of the day for that. If you have a troubling thought that lingers in your mind, we recommend writing it down on paper and then leaving it until dawn. If you still can't fall asleep after 15-20 minutes, we recommend trying some light activity like reading. In fact, since staying in bed for extended periods while not sleeping can increase anxiety and sleep problems, you can get up for some reading while sitting up in bed or even at a desk. Finally, avoid digital devices and scroll through social media. In addition to the fact that they emit blue light, which can harm your sleep, at the same time they are a "bomb" of information that keeps the brain alert so that you can't go back to sleep.
The scientific information of the article was collected from the official website of the MAYO CLINIC , which specializes in sleep issues.
