Sleep is crucial for overall health. Sleep deprivation has been linked to heart disease, diabetes, obesity and even depression. Also, anyone who has missed a restful night knows how shitty it feels in the morning.
Waking up at night is actually a form of insomnia and can be caused by stress up to spicy food near something bed. While insomnia can sometimes be a serious problem requiring medical attention, its causes can often be treated with simple lifestyle changes. Here are seven reasons why you should not sleep through the night and what you should do about it. Hopefully you will feel well rested in no time.
. 1 Getting up to go to the bathroom
A common cause of sleep disturbances are nocturnal bathroom trips. Most people wake up all night to relieve themselves. However, staying awake for too long can disrupt your sleep cycle. The causes of this frustrating phenomenon range from simply drinking too much water to serious complications such as diabetes.
If your bladder wakes you at night, try reducing the fluid intake in the evening. Do not drink for two hours before going to sleep, especially no alcohol or caffeinated drinks. Alcohol and caffeine are both diuretics, which means that your body loses more water and you have to undergo more bathroom trips.
Taking a diuretic, as it is used to treat blood pressure, may also be the cause of more frequent urination. Nocturnal urination may also be a symptom of urinary tract infection or diabetes. If your problem does not help reduce fluid intake, you should see a doctor to help eliminate these problems.
. 2 Sleep apnea
Another cause of nocturnal awakening is sleep apnea – a medical condition in which breathing begins and stops throughout the night. Waking up with a dry mouth, waking up to loud snoring or having your partner tell you that you can not breathe at night may cause you to have sleep apnea. Sleep apnea is no fun – it causes restless nights, daytime fatigue, and a variety of other health problems due to long-term sleep deprivation.
A physician will assist you in choosing the best treatment method for you, including the use of respiratory equipment, lifestyle changes such as weight loss and even surgery.
. 3 Anxiety or depression
Unfortunately, mental health and sleep have a cyclical relationship – anxiety and depression can worsen sleep quality, and sleep deprivation worsens mental health. It can be difficult to avoid this loop, especially when sleep deprivation is associated with lack of motivation.
When you wake up at night, frightened raging thoughts can make falling asleep impossible. Depression was also often associated with getting up too early and not being able to drift off.
In people with both anxiety and sleep disorders, cognitive-behavioral therapy (CBT) has been shown to be effective in treating both conditions. CBT develops lifelong mental health management strategies, targeting the cause of the behavior rather than the symptoms. It is also recommended that dietary supplements and herbs are helpful in treating anxiety disorders.
Other methods of relaxation and stress relief can be helpful, such as: Meditation, exercise and time for meaningful hobbies. If you have anxious thoughts, make a note of a to-do list before falling asleep. That way, you can forget what you have to do tomorrow, until tomorrow comes.
4. Your room is too hot.
An easy-to-correct reason for nocturnal awakening is simply that your room or internal body temperature is too warm. Your body temperature fluctuates during the day – when it rises in the morning and early afternoon, you become more alert and when it falls at night, it signals that it is time for bed. If your room is too warm in the middle of the night, your body may think it's time to be alert and alert. Plus, when it's super hot, you can wake up with night sweats, and nobody likes being shaken up by sticky sheets.
If you live in a warm environment and do not have the luxury of simply turning on the air conditioner, you can still do some things to cool off. A cold shower, a fan in the bedroom and even putting the sheets in the freezer before going to bed can help.
. 5 You use your phone before bedtime.
If you've ever gotten emails at bedtime, you're not the only one, especially if you're part of a younger crowd. Four out of five teenagers claim to have slept in the room with their phone and countless adults too. Many people even admit to having checked a mobile device after going to bed.
The artificial blue light emitted by screens delays your daily rhythm and suppresses melatonin, a natural chemical that tells your body it's time to sleep. If you stare at your phone right before bed, your body will wake up and become more alert. Their natural rhythm is disturbed, and you are more likely to wake up often and experience poorer sleep throughout the night.
There is a simple solution to this phenomenon of blue light, though it is not easy –or your computer right before bed. Set aside all screens two hours before falling asleep and focus on relaxing activities such as reading, light cleaning, and spending time with loved ones. If you're using your phone as an alarm clock, buy a cheap watch instead so you can leave your phone out of the bedroom all night.
. 6 You have indigestion or heartburn.
Fortunately, 14 to 20% of Americans suffer from heartburn at least once a week, and 70 to 75% of these people suffer from heartburn at night. Nocturnal heartburn can arouse you in the throat with a burning or choking sensation, and the pain and discomfort make it difficult to fall asleep again.
Common causes of heartburn are spicy food, chocolate, citrus, and alcohol. If you can not restrict what causes your indigestion, keep a journal of your symptoms. You can remove various suspects from your diet to find out why you feel unwell. As soon as you find out, try to avoid eating as much as possible. They will thank you in the morning.
Heartburn may be diet-related but may also be indicative of a relatively common condition known as gastroesophageal reflux disease, also called GERD or acid reflux. People with GERD are usually more likely to suffer from heartburn, suffocation and coughing while lying down at night. If your symptoms are more severe or if you suspect you are suffering from acid reflux, consult a doctor and treat him.
. 7 You use alcohol or nicotine near the bed.
Many people turn to alcohol to relax, but it disturbs their rest as soon as they fall asleep. Alcohol increases a chemical in your brain, adenosine, which helps you fall asleep. However, the onslaught of this chemical lasts as fast as it came, and you wake up before you feel rested. A nightcap can also lead to toilet trips at night. Another unfortunate consequence is that alcohol relaxes the throat muscles and leads to increased snoring, which can also wake you up.
Smoking cigarettes or fumes can also be a reassuring mechanism, but it also hinders your peace of mind. Nicotine is a stimulant that disturbs your daily routine and makes your body more alert throughout the night. It has also been suggested that smokers experience nicotine withdrawal during sleep, leading to increased sleep disturbances.
Juul has been painted as a healthy alternative to cigarettes, but the high nicotine content in an evaporator will likely keep you whirling all night long.
The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.