If you keep waking up in the middle of the night and aren’t sure if it’s normal and what could be causing it, you’re not alone. Research shows that nighttime awakenings are more common than you might think. In fact, most of us have about two to three noticeable periods of wakefulness per night.
We tend to view most nighttime restlessness as an obstacle to quality sleep. But is waking up in the middle of the night normal? And how can we know if this is becoming a problem? Night wakings are caused by a multitude of reasons – some are concerning, but many are not. And while comfort is essential, even sleeping on the mattress best suited to your body type and sleep needs cannot guarantee nighttime awakenings.
Here, Dr Chris Winter, neurologist, sleep specialist and host of the Sleep Unplugged podcast, reveals why night wakings are so common, what’s normal and when to worry…
Is it normal to wake up in the middle of the night?
If you’re in bed by 10 p.m. but often wake up at midnight and then again at 3 a.m., you’re not alone. “There is a common misconception that waking up during the night is a problem because, in reality, the average adult can wake up during the night up to 20 times per hour,” says Dr. Winter.
“So if you wake up several times during the night, it’s not that bad. This can become concerning when the awakening itself causes worry and anxiety.
When is waking up in the middle of the night a problem?
According to Dr. Winter, it’s all about understanding your natural sleep pattern to determine if your nighttime awakenings are cause for concern. “Nocturnal awakenings become a problem when there is a sudden change from baseline sleep patterns.
“For example, if over a period of a few weeks you went from waking up once or twice during the night to waking up every 30 minutes, that would be a noticeable change,” says Dr. Winter. “If these awakenings are associated with breathing disturbances, pain, repetitive dreams, sudden movements or the enactment of dreams, are also causes for concern.
So if you feel like there have been significant changes in your usual sleep/wake cycle, or if you’ve noticed any concerning symptoms, it’s important to seek medical attention. But there are of course other, more common reasons why many of us find ourselves staring at the clock at 3 a.m. Let’s look at them now…
3 reasons why you wake up in the middle of the night
1. You are stressed
Feeling stressed or anxious can cause us to wake up at night, and this can then become a vicious cycle, as the anxiety of being awake or not getting enough rest and feeling tired the next day can cause us to stay awake longer.
“Sleep-related anxiety can be a contributing factor to being awake during the night, as it can cause feelings of anger, frustration, and helplessness,” says Dr. Winter. And of course, these feelings are not conducive to a good night’s sleep.
2. Your room is bright, warm and noisy
External noise, light pollution, waking up with a feeling of heat or cold can disrupt our natural sleep and wake cycles. This is especially prevalent in stage 1 of your sleep cycle, the lightest stage of sleep, when we are more likely to be disturbed by our surroundings than during deeper stages of sleep.
3. You have aches and pains
“Feeling physical aches and pains during the night is surprisingly common in the adult population and can wake us up,” says Dr. Winter. “Pain can be caused by several different factors, such as arthritis, spinal problems, or musculoskeletal pain. Sleep apnea, or breathing problems, are also common causes of waking up at night.
Again, if pain is waking you up at night or you are concerned that breathing problems are disrupting your sleep, it is important to see a doctor.
How to stop waking up in the middle of the night and sleep through
1. Ditch daytime naps
If you’ve had a disrupted night’s sleep, don’t try to make up for it during the day with a nap, otherwise you risk further disrupting your natural sleep cycle and not being tired enough at your usual bedtime. . . Experts agree that trying to stick to the same bedtime and wake-up times is the best way to support your body’s natural circadian rhythm and avoid further sleep disruptions.
2. Optimize your bedroom for sleeping
“Essentially, quiet, cool, and dark is always a good thing,” says Dr. Winter. Experts suggest that the optimal temperature for sleeping is around 18 degrees Celsius or 65 degrees Fahrenheit, so it’s worth checking your thermostat.
Blackout blinds or curtains are great for minimizing light pollution and thicker fabrics are also useful for minimizing outside noise. Alternatively, a good quality sleep mask made from a natural, breathable fabric such as silk can help you avoid waking up from light disturbances – these are particularly useful during the summer months, when it gets lighter earlier.
3. Give up heavy meals before bed
Eating a large, filling meal before bed can cause bloating, indigestion, or heartburn that can disrupt sleep. Research shows that it’s ideal to leave three hours between your last meal or snack and bedtime, as this gives your body time to start digesting food before sleep.
If it’s difficult to eat sooner, making smart food choices, like lean cuts of meat or fish and fresh or steamed vegetables rather than fried foods or rich, creamy sauces, can all make it easier to eat. digestion process, so you are not bothered by trapped wind or indigestion during the night.
4. Journal your worries
Writing down any fears, worries, or sources of anxiety before bed is a useful tool to help you relax. “But when you find yourself awake at night, you can try a little meditation to help you relax – for example, planning a dream vacation or vacation, or reliving a positive experience or place you love to go can help you help you stop feeling bad about being awake.
5. Understand that waking up at night is normal
“We’re meant to wake up occasionally as we move from one stage of sleep to the next, so it’s important to accept that this is going to happen,” says Dr. Winter. “It is essential not to encourage the message that revivals are bad, dangerous, or scary. Instead, it’s important to cultivate a positive and tolerant attitude toward night wakings, because if you’re human, you’re going to wake up from time to time.
News Source : www.tomsguide.com
Gn Health
