It can be very annoying to wake up in the middle of the night. You’re not the only one who wakes up in the middle of the night and finds it difficult to go back to sleep. Approximately one-third of American adults report having this at least three times per week, with many of them experiencing “sleep maintenance insomnia,” according to a Sleep Medicine study. The first step in resolving this disruption is to comprehend its causes. Here are eight typical reasons and practical solutions to guarantee restful sleep.
1. Your room is too bright, noisy, cold, or hot.
Setting up the perfect sleeping environment is essential. Environmental elements like temperature, light, and noise can interfere with your sleep cycle, according to sleep medicine specialist Dr. Rita Aouad. Try using fans, blackout curtains, or earplugs to keep your sleeping area quiet, cool, and dark if you are experiencing discomfort that causes you to wake up in the middle of the night.
2. You’re Awakened by Anxiety
One of the main causes of your sleep issues may be anxiety. According to Dr. Nesochi Okeke-Igbokwe, anxiety can cause a racing heartbeat or nocturnal panic attacks, which can wake you up. Consult a healthcare provider if this sounds familiar. Nighttime awakenings can be lessened with the use of therapy, anxiety-reducing drugs, or relaxation methods like meditation.
3. Frequently Using the restroom
You may have nocturia if you’re getting up a lot to go to the bathroom. This may result from excessive fluid intake prior to bedtime or from underlying problems such as diabetes or bladder disorders. Disruptions can be minimized by limiting fluid intake in the evening or by seeing a doctor for additional assessment.
4. Drinking Alcohol Right Before Bed
Alcohol may make it easier to fall asleep, but it frequently causes restless sleep in the morning. Alcohol increases stage 1 sleep, which increases your likelihood of waking up. To avoid disrupting your sleep, stay hydrated and refrain from drinking alcohol three hours before bed.
5. Sleep Apnea May Be the Root Cause
Another frequent cause is sleep apnea, which is characterized by breathing problems while you’re asleep. See your doctor about participating in a sleep study if you are experiencing sudden, severe dyspnea. You can sleep better and breathe easier with the use of treatment options like CPAP machines.
6. The Overactive Thyroid
Night sweats and a racing heartbeat are two symptoms of an overactive thyroid that can interfere with sleep. Your doctor may prescribe medication to treat hyperthyroidism, and blood tests can be used to measure your hormone levels.
7. Skipping meals or eating too late
Your eating patterns can have a big effect on how well you sleep. While skipping meals may result in low blood sugar levels that wake you up, eating large meals right before bed can cause acid reflux. To promote restful sleep, keep a healthy diet and steer clear of meals right before bed.
8. RLS, or restless legs syndrome
RLS makes the legs feel uncomfortable, which makes you want to move them all the time, especially at night. See a doctor about possible treatments, such as iron supplements or drugs that enhance muscle function, if RLS symptoms are keeping you up at night.