If every morn­ing you find it hard to get out of bed because you wake up in the mid­dle of the night and can’t fall asleep for a long time, you are not alone! About 42 mil­lion Rus­sians suf­fer from sleep dis­or­ders of vary­ing sever­i­ty.

Med­AboutMe has fig­ured out the main rea­sons for stay­ing up at night and knows what to do to get bet­ter sleep.

9 reasons why you wake up in the middle of the night

1. You surf the Internet before bed.

Spe­cial­ists Har­vard Health Pub­lish­ing con­clud­ed that the blue spec­trum of light emit­ted by the screens of gad­gets and mobile devices can be use­ful dur­ing the day, as it induces wake­ful­ness. But he is destruc­tive in the evening, when you need to go to bed.

Long vig­ils in front of the screen of a mobile device short­ly before bed­time can dis­rupt the pro­duc­tion of the sleep hor­mone mela­tonin. Even if you man­age to fall asleep quick­ly, you will soon wake up and become awake.

How to fix it? Spe­cial­ists Har­vard Health Pub­lish­ing It is advised to dim the lights in the house after sun­set, and also turn off gad­gets about 2 hours before bed­time. This will help you sleep bet­ter.

2. You drink plenty of water throughout the day.

2. You drink plenty of water throughout the day.

Drink­ing reg­u­lar­ly dur­ing the day is the key to health and well-being. But as the time for going to bed approach­es, the amount of flu­id should be reduced.

How to fix it? “Try not to drink too much before going to bed. Oth­er­wise, sleep will be inter­rupt­ed and you will have to get up to go to the bath­room, says MD Gabriela Schutz. But if you still have prob­lems and have to go to the bath­room in the mid­dle of the night, this is a rea­son to see a doc­tor.”

3. You have prostate problems (for men)

“Wak­ing in the mid­dle of the night in men to use the restroom, which hap­pens every night, can be a sign of poten­tial prob­lems with the prostate,” says Ph.D., sleep spe­cial­ist Michael Breus.

An enlarged prostate can weak­en the blad­der over time, forc­ing you to use the bath­room mul­ti­ple times in the mid­dle of the night.

How to fix it? If you have oth­er symp­toms of prostate prob­lems, such as an urgent or fre­quent need to uri­nate, a weak flow of urine, or an inabil­i­ty to emp­ty your blad­der com­plete­ly, make an appoint­ment with your doc­tor. It will help deter­mine the cause of the pathol­o­gy and guide you on the path to recov­ery.

4. Coffee is your favorite drink

4. Coffee is your favorite drink

Sure­ly you know that you should not drink cof­fee one hour before bed­time, as this is fraught with insom­nia. But for peo­ple sen­si­tive to caf­feine, drink­ing cof­fee a few hours before going to bed can cause the same prob­lems.

Spe­cial­ists Har­vard Health Pub­lish­ing note that caf­feine has the strongest effect on the human body an hour after drink­ing a cup of cof­fee. After that, approx­i­mate­ly 50% of cof­fee is excret­ed from the body every 4–6 hours. Thus, if you drink even one cup of cof­fee six hours before bed, you will still have about 50% of caf­feine left in your body, which can cause prob­lems with falling asleep.

How to fix it? If the cause of night vig­ils is caf­feine, you should stop drink­ing cof­fee after din­ner.

5. You smoke

Sur­pris­ing­ly, smok­ing is anoth­er com­mon cause of sleep prob­lems. And this is not about the fact that addic­tion forces you to wake up in the mid­dle of the night to smoke a cig­a­rette. Nico­tine, just like caf­feine, is a stim­u­lant. There­fore, it can cause dif­fi­cul­ty sleep­ing.

How to fix it? Take this fact as anoth­er seri­ous rea­son to give up a bad habit. In the mean­time, there is a strug­gle for clean air, try not to smoke at least a few hours before bed­time.

6. Your dinner is too late

The fast pace of life forces each of us to have din­ner late from time to time. And that’s okay! But if din­ner falls out every day just before bed­time, it puts a lot of stress on the diges­tive sys­tem, mak­ing it dif­fi­cult to get a good night’s rest.

The researchers also con­clud­ed that the food you con­sume before bed is of great impor­tance. Yes, accord­ing to experts Johns Hop­kins Med­i­cinespicy foods can cause heart­burn or even cause sleep apnea.

How to fix it? Avoid heavy meals short­ly before bed. Your body has a hard­er time break­ing down foods high in fat and pro­tein, so french fries or ham piz­za are unlike­ly to be a great bed­time snack. If you have to eat short­ly before bed, choose foods high in com­plex car­bo­hy­drates, such as oat­meal, brown rice, or bul­gur with veg­eta­bles.

7. You drink a glass of wine before bed.

7. You drink a glass of wine before bed.

Alco­hol may help you fall asleep faster at first, but it has the insid­i­ous abil­i­ty to make sleep super­fi­cial, caus­ing you to wake up in the mid­dle of the night.

How to fix it? Avoid alco­hol a few hours before going to bed. And drink no more than two serv­ings of alco­holic bev­er­ages dur­ing the day.

8. The situation in your room prevents you from sleeping.

The qual­i­ty of sleep is great­ly influ­enced by the envi­ron­ment and atmos­phere around. Yes, experts Cleve­land Clin­ic con­clud­ed that too high a tem­per­a­ture in the bed­room can cause dif­fi­cul­ty falling asleep. The opti­mum tem­per­a­ture is con­sid­ered to be up to 37 degrees Cel­sius.

Anoth­er trig­ger for bad dreams is the habit of doing rou­tine things in bed. For exam­ple, eat­ing, work­ing on a lap­top or talk­ing on the phone. In this case, the body ceas­es to per­ceive the bed as a place for sound dreams.

How to fix it? A few min­utes before bed­time, ven­ti­late the room to achieve the ide­al tem­per­a­ture for sleep­ing. And nev­er use your own bed as a place to stay awake. The only excep­tion to the rule is love­mak­ing.

9. You may have sleep apnea

“A com­mon cause of sleep wak­ing is undi­ag­nosed sleep apnea. If you wake up snor­ing, feel­ing short of breath, or short of breath, you should seek med­ical advice as this could indi­cate sleep apnea,” says MD Gabriela Schutz.

Sleep apnea is a con­di­tion in which breath­ing becomes inter­rupt­ed dur­ing sleep, forc­ing you to wake up. Accord­ing to experts Mayo Clin­ic, this con­di­tion is caused by mus­cles at the back of the throat that make breath­ing dif­fi­cult once they relax. Peo­ple who are obese, smok­ers, and have a fam­i­ly his­to­ry of sleep apnea are most at risk for sleep apnea.

How to fix it? You won’t be able to solve the prob­lem on your own. There­fore, it is bet­ter to con­sult a doc­tor for advice and help.

Be healthy! Good dreams!


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