Everyone wakes up a little during the night as your brain moves through its sleep cycles; usually, you just roll over and don't remember it at all. But sometimes you completely wake up and are left staring down the numbers on the clock, doing the math on how long you have until it's time to get ready for work.
Just one night of interrupted sleep is enough to produce a measurable uptick in depression, confusion, and simple errors. If that continues night after night, the disruption can have a profound effect on your body. Your hunger and stress hormones are thrown out of whack, your blood pressure spikes, your libido takes a nosedive, and even your immune system can be compromised. Lack of sleep can also lower glucose tolerance and insulin sensitivity and put you at a higher risk of heart disease. It's all enough to keep you up at night.
Here’s why you keep waking up in the middle of the night & how to fix it:
1. Distracted Sleeping Pattern
If you are or have been prone to waking up in the middle of the night, for whatever reason, and you remain in bed awake and angry—or worse, lie there on your phone—your brain gets confusing signals, which can contribute to more nights of interrupted sleep.
That means from here on out, if you do wake up in the middle of the night and can’t initially fall right back asleep, don’t stay there. The key is to distract yourself from the fact that you are not sleeping (so you don’t practice worrying in bed), and once your brain is distracted by some other activity, you might actually get sleepy again. At that point, you can return to bed.
2. You Need To Pee
Nocturia (nighttime urination) has many triggers. But if you find yourself waking up two to four times a night to pee—even when you limit your evening drinking your balance of water and electrolytes may be off. If you consume too much water without enough salt, your body may try to jettison some H20, which may explain why you're waking up in the middle of the night to pee.
About 30 minutes before going to sleep, drink a small glass of water with a pinch of unprocessed sea salt. Unprocessed salt helps the water to get into all of our cells. You need to take the salt with H20 to ensure your body retains both.
3. You Go To Bed Blitzed
You will fall asleep faster with a couple drinks in you, but, unfortunately, alcohol in your system also makes you sleep terribly. Researchers found people who turned in with a blood alcohol level of 0.10 woke up during the night more often compared to when they nodded off sober.
Researchers discovered that when you snooze under the influence, your brain produces more delta wave patterns on an electroencephalogram (EEG)—patterns that typically show up during the most restful phase of sleep. But at the same time, an alcohol-saturated brain also pushes out alpha patterns, which reflects a brain that is awake and passive, like when you close your eyes and meditate. The scientists concluded that these two competing wave patterns mean you'll roll out of bed feeling like you haven't slept at all because as far as the restoration of your brain is concerned, you haven't.
4. You're Overheating
Feeling hot can make it hard to stay (and fall) asleep. The temperature of the room, what you wear or don't wear to bed, the sheets and blankets—all figure into keeping your body at the right temperature
People can sleep comfortably at a range of temperatures. But a room temp between 60 and 65°F is ideal for most. Also, try a bath before bed. Taking a warm bath raises your temperature in the tub slightly while exiting the tub triggers a slight drop in temperature—a signal that your brain associates with sleep.
5. Hormonal Imbalances
Both men and women can suffer from hormonal imbalances that cause poor sleep patterns. Thyroid, testosterone, cortisol, and growth hormone imbalances can plague both men and women and cause sleep disturbances.
For women, estrogen and progesterone levels can also disrupt your beloved sleep. This may be even truer as you start to approach menopause, a time in life when hormones are fluctuating wildly.
The good news is that these hormones can all be tested. Reliable tests can detect levels of these hormones, as well as improper balances. These steroid hormones can be tested after collecting your saliva and sending out to the lab.
There are many factors that cause a person to wake up in the middle of the night and have difficulty in going back to sleep. But each of these factors has a solution. We need to discipline ourselves with proper sleeping pattern and be aware of the do’s and don’t before sleeping. In this post, I shared with you the reason why you keep waking up in the middle of the night & how to fix it.
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