Having fallen asleep sweetly in the evening, something wakes you up in the middle of the night and does not let you fall asleep for a long time? You toss and turn, count sheep, but sleep never comes? And with difficulty falling asleep, as if in a second you can already hear the rumble of an alarm clock?
And the previous day is repeated again: You are nervous, angry, go to work, with the hope of getting enough sleep tomorrow. This situation is familiar, unfortunately, to every 3rd person.
But what causes night activity? How to get rid of obsessive nocturnal awakenings and sleep peacefully at night? The online publication estet-portal.com reveals all the secrets.
1. Causes of constant nighttime awakenings
2. When nocturnal awakenings – alarm bell
3. Ways to avoid another nighttime awakening
Causes of persistent nighttime awakenings
Why does one person wake up in the middle of the night and cannot fall asleep for a long time, while the other sleeps peacefully?
This can happen for the following reasons:
• Uncomfortable temperature conditions. If you experience cold or heat, then most likely it will bring discomfort even in your sleep.
• The desire to empty the bladder. In a normal state, a person can sleep peacefully for 7-8 hours, without the desire to go to the toilet. But if you have urinary incontinence – nocturia, you should consult a doctor.
• Advanced age. Older people are more likely to experience nocturnal awakenings due to hormonal changes.
• Drinking alcohol. Everything that affects the nervous system is negatively reflected in sleep. Even if at first you fall asleep soundly, then this dream will be deep, but not long. High chance of nightmares.
• Experiences, depression, stress. Experiencing unpleasant feelings in the soul, sleep will be disturbing and intermittent.
• Heaviness in the stomach. If a person has eaten heavily at night, the food has not yet had time to overdo it, and in a dream digestion is difficult. Heaviness can send impulses to the brain, causing it to wake up.
• Sounds and noises. External factors, in the form of the screaming of neighbors on the floor above or a song with a guitar in the yard, can provoke nighttime wakings.
Melatonin is responsible for sleep in the body. It is produced only in complete darkness, which is difficult to achieve in our time. External stimuli: the light of headlights, lanterns, signboards interferes with the production of the hormone and knocks down biorhythms.
When nighttime awakenings – alarm bell
It is worth emphasizing separately that single night awakenings – are not necessarily indicative of a disease or disorder. You need to start worrying if you wake up more often than you sleep peacefully.
Doctors and psychologists advise using the “rule of threes”: night awakenings occurred 3 times a week, it is impossible to fall asleep for more than 30 minutes in 30 days. Then immediately rush to the hospital. You may be hiding some dangerous disease.
Ways to avoid another nighttime awakening
If nighttime awakenings bother you again, we advise you to listen to the following recommendations:
1. Don't try to go to bed early the next day. There is an opinion that the earlier you go to bed, the better you sleep. This is wrong. Go to bed an hour later and wake up as usual. It really works.
2. Don't have daytime naps. An adult can take a nap no longer than 30 minutes before 2pm without harming nighttime sleep. Anything more than this time is capable of provoking nocturnal awakenings.
3. Do not consume large amounts of alcoholic beverages, fatty foods, liquids at least 4 hours before bedtime.
4. Do not abuse coffee. Coffee drunk in the morning, or at least 8 hours before bedtime, is considered ideal. Coffee produces cortisol – a stress hormone that interferes with sleep.
5. When you wake up, don't look at your watch and start counting how much time is left before the alarm goes off. So you will worry, and sleep will not come for a long time.
6. Create a favorable environment in the room. Turn off all objects that produce light and noise, ventilate the room to 20-22°C.
7. Learn to control the flow of your thoughts. Make it a rule to leave all thoughts and decisions of important issues for the morning.
8. Try relaxing before bed: an herbal hour, warm milk or a bath with essential oils reduces the risk of sleep disturbance.
Physical inactivity or lack of it also affects the quality of sleep. It is important to maintain a balance of physical activity throughout the day.
There are many reasons for night awakenings. These can be both external factors and internal ones.
Some awakenings are natural and understandable, others are caused by physical disorders and illnesses. It is important to monitor your health and run to a neurologist in case of uncontrolled nighttime awakenings.
It is not a good idea to take sleeping pills to solve the problem yourself. This can backfire. Chronic lack of sleep is dangerous for the human body, so do not trigger night awakenings to a critical level.
Sleeping on the right side, positive dreams will appear, on the stomach – erotic
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