It is very common for many to wake up once or twice during the night. When you can’t sleep, it becomes very frustrating can eventually cause health problems due to lack of sleep.
You may not have a problem falling asleep, but if you wake up during the night and you can’t get back to sleep quickly, you won’t get enough quality sleep to keep you refreshed and healthy. It’s important to figure out what’s waking you up so you can treat the problem and get some rest. In general, adults need about 7 to 9 hours of sleep a night for better health and well-being.
The following are some reasons that our otherwise restful sleep gets interrupted. Many of these can be corrected once we are aware of them, and we decide to make a change. A few helpful tips follow each cause.
Physical
Our bodies are wonderfully complex, and when something is a little out of sync it can disrupt other areas. Disrupted sleep can stem from arthritis pain or breathing issues due to asthma or bronchitis. Sleep disorders can also be caused by sleep apnea, and even hormone changes. Restless leg syndrome may cause a tingling or prickling feeling that makes you want to stretch or move your legs. Lastly, bladder issues may lead to frequent waking at night to urinate.
Tips: Get regular exercise. If you work out, do it at least 5 hours before bedtime. If physical issues persist, seek medical help. Interrupted sleep may lead to other adverse conditions.
Psychological
Stress plays a big part in our sleep patterns. When our bodies are stressed, our hormone levels are disrupted, and sleep cycles are affected. Anxiety disorders, anxiety attacks, and depression can also lead to interrupted sleep. Night terrors are most common in children, but they can happen to adults as well. These episodes of screaming, thrashing, or acting scared while you are asleep can be frightening and they certainly interrupt a night of restful sleep.
Tips: Go outside for at least 15 minutes each day to help set your biological clock. Stick to a sleep schedule - try to go to sleep and wake up at the same time every day. Follow a relaxing bedtime routine - take a warm bath, listen to soft music, or read a book.
Sleep Environment
Our bodies relax and we sleep much better when it is dark or when light is extremely limited. Too much light makes the brain want to stay in “wake” mode. Pets in the bed can be cute, but that 100 lb lab sleeping at your side can cause your sleep to be interrupted. Lastly, our bodies slow down and we sleep best when it is cool. That’s why that open window in the fall feels so good!
Tips: Short naps earlier in the day are great for our bodies. But don’t nap late in the day and avoid long naps altogether. Don’t use your bed for anything other than sleeping (well, almost anything…). Keep the room quiet, dark, and cool.
Electronics
In this age of information, it is so tempting to check the phone right before we go to sleep. But looking at your phone or any other screen right before bed jeopardizes your best sleep. The light from your phone and/or computer keeps your brain in active mode.
Tip: Don’t use devices that have screens in the hour before bed. Read a book instead.
Alcohol
A drink before bed may you fall asleep quickly, but you’ll wake up in the night as it wears off – especially if you need a trip to the bathroom. Alcohol also works to dehydrate your body, so when you do wake up you may feel lousy. And that just makes it harder to fall back to sleep.
Tip – avoid alcohol before bedtime and limit intake
Caffeine
Coffee, tea, nicotine, chocolate, etc. may seem like a good idea at the time. But those items are stimulants and they can take up to 8 hours to wear off. That extra stimulation may be all that’s between you and restful sleep.
Tip – don’t use tobacco and stay away from caffeine after dinner.
Lastly, if you are having trouble sleeping, don’t just lie there. If you wake up and can’t get back to sleep after 10 or 15 minutes, get out of bed and do something calming until you feel drowsy again. Resist the urge to grab your phone while you try to get back to sleep.
When we sleep well, we live well! Sweet dreams, sleep tight ๏
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