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5 Ways to Cope With Night Awakenings – Longevity LIVE – Longevity LIVE – Longevity LIVE

Posted: July 5, 2021 at 1:53 am

At first everything goes well: you go to bed, fall asleep And suddenly you wake up in the middle of the night. Does this story sound familiar? Here is what you need to know about night awakenings, and what to do.

There are a variety of external and internal factors that might cause a person to wake up unexpectedly in the middle of the night. Street noise, your partner snoring, too much light in the bedroom, an improper temperature (too warm or too cold), pets settling in your bed, an uncomfortable mattress, or a newborn who wakes up and enters your room are all common external reasons.

The internal reasons for awakening are just as varied and depend on many parameters. If this happens too often, it is worth seeing a doctor: it may be real insomnia. If these are single cases, listen to our advice.

Here are some causes of sudden night awakenings due to internal triggers.

The older a person becomes, the more likely they have sleep interruptions at night. Older people often have a nap during the day and wake up in the middle of the night.

Young women have nighttime awakenings due to their menstrual cycle: just before menstruation begins.

Pregnant women wake up at night for a variety of reasons: swollen legs, back pain, frequent urge to urinate, heartburn and baby movements. Nighttime awakenings can bother women at the onset of menopause because of fever, heart palpitations, sweating, stress, and anxiety.

Consult your doctor if you have sleep apnea (breathing stops), especially if you snore or wake up unrested in the morning.

A common reason of nightly awakenings is chronic pain, such as arthritis or fibromyalgia. Taking medications such as beta-blockers and diuretics has a bad effect on sleep.

Stress, depression and anxiety disorder are often accompanied by insomnia and sudden night awakenings.

Its essential to speak with your doctor if you wake up around 3 a.m. and have problems falling asleep. Your doctor may suggest you try a sleep study to learn more about sleep cycles.

Insomnia can be treated with lifestyle changes, sleep and wakefulness schedule adjustments, or therapy. You can also see a doctor if these awakenings cause you problems throughout the day.

A content writer Veronica Blunsh from Write Any Papers described the following issues that can arise from a lack of consistent sleep:

Now lets look at how we can prevent nighttime awakenings without the help of doctors.

1. Allow yourself a couple of hours before bedtime to be free of electronic devices

Closer to night, the body actively begins to produce melatonin, which provides a mechanism for falling asleep. Too bright light, as well as the blue radiation of a cell phone, tablet, laptop can disrupt the natural process. Thats why its better to avoid social networking before going to bed and during sudden awakenings.

Photo by cottonbro from Pexels

2. Dont look at the clock

It seems like the most natural thing to do when you wake up in the middle of the night. However, it is of no practical use. Youre just beginning to worry that theres too much/not enough time left before the alarm clock rings, that you wont be able to sleep anymore And if you watch the time on your smartphone, the harmful blue light comes back on. It is not worth traumatizing your already sleepy psyche.

3. Do not panic if you suffer from night awakenings

Lie down and cant persuade yourself to fall asleep again and just get annoyed more and more? Do not force the body find yourself a soothing activity: read a book, meditate, do the crossword puzzle. Get up, take a walk around the room, and do something quiet and relaxing with dim lighting (dont use your phone or computer). Youll be distracted from your obsessive thoughts and youll probably have no trouble falling asleep.

Go back to bed only when you feel sleepy.

4. Breathe

Excessive muscle tension may be the cause of an unscheduled awakening. Breathing exercises will help to cope with this. Try a few simple exercises.

5. Relax

Try relaxation exercises before you go to bed. For example, do some meditation. A few hours before bedtime, avoid stressful talks and situations.

Think of something pleasant. Where would you like to spend your holiday if you could? How would your ideal day go? What book or movie makes you smile? The most important thing is to concentrate on the details: noises, smells, and colors. If you indulge in imaginations, you will not notice how quickly you fall asleep again.

To avoid night awakenings, prepare the appropriate sleeping environment ahead of time. Check that nothing will make you wake up in the middle of the night. If noise may bother you, buy earplugs or find a source of quiet, monotonous noise. If the light gets in the way, good blackout curtains or a blindfold will help.

Make sure the room is well aired and that dark curtains are in place. Take a bath and listen to relaxing music.

Main photo credit: Photo by Megan te Boekhorst on Unsplash

Helen Wilson is a professional content writer. Her main spheres of specialization are Health, Productivity and Self-development.

She also studies topics about psychology and meditation and provides help on how to calculate gpa.

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5 Ways to Cope With Night Awakenings - Longevity LIVE - Longevity LIVE - Longevity LIVE

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