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.
Healthyinfo 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.
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
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.
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!