If you’re having sleep problems particularly waking up at the same time every single night, this blog might help you find out the reason why it’s happening.
A recent global sleep survey suggests that 67 percent of the adults living on our planet wake up at least once every single night. This leads to problems in sleeping back and becoming productive for the day ahead.
Experts have shared their ideas and tips on how to get a good night’s sleep.
Here Are Some Things That Are Waking You Up During Night-Time
As time passes by, humans start to face problems in their bodies, especially in their sleeping patterns.
Adults tend to have less and slow-wave sleep, which ends up waking up more in the middle of the night at the same time every single time we go to sleep.
What affects this aspect? Lifestyle.
If you drink alcohol, you will fall asleep faster, but it will wake you more in the middle of the night as it creates fragments in your sleeping pattern. Pregnancy also keeps you up more because of hormonal changes, which cause frequent urination, anxiety, and discomfort caused by the growth of your belly. Women who are going through perimenopause are also more likely to wake up in the middle of the night due to hot flashes and night sweats.
People who are diagnosed with insomnia and obstructive sleep apnea are more likely to wake up more during night times due to repeated interruptions in breathing when sleeping.
Note: These 2 conditions should be diagnosed by a doctor, self-diagnosis is not the right thing to do.
Sleep apnea can lead to a number of health problems, which include hypertension, heart diseases, stroke, and diabetes. These conditions can increase the risk of sustaining an irregular heartbeat, and even heart failure in severe scenarios.
Stress, Anxiety, And Worrying
Waking up in the middle of the night can also be caused by stress, anxiety, and too much worrying. In order to cope up with stress, anxiety, and too much worrying, talking with someone, taking down notes, and breathing exercises.
Doctors also recommend people with sleeping disorders with anxiety and stress to write down the things that bother them.
Cope-Up With Your Sleeping Disorder With These Things
If your awakenings happen 3 times per week for at least 3 months straight, you should consult a doctor. Like what we mentioned above, keeping a journal would help.
When you wake up during night times, you should answer these things in your journal:
- Did you have a nightmare?
- Are you too hot or too cold?
- Are you having hot flashes or heart palpitations?
- Are you hungry or did you eat too much?
- Did you take a nap earlier or otherwise change your sleep routine?
In order to overcome your sleeping disorder, you can try doing these things:
- Keep a normal sleeping schedule
- Do not drink coffee during night times
- Quit smoking
- Do not drink alcohol before you sleep
- Avoid spending too much time in bed
- Do not overthink
- Drink plenty of water (8 to 10 glasses of water per day)
- Talk with someone about your worries
- Keep a relaxing bedtime routine