It has happened to you too, you are sleeping peacefully, in the seventh dream, and suddenly: plop. You open your eyes in the middle of the night. And now why? It was so good to be asleep! Well, it is more common than you think, sleep specialists estimate that 31% of adults wake up at least three times a week, and that 8% of them have problems falling back asleep afterwards.
Many worry and think it is a sign of insomnia, why wake up? Well no, experts insist that waking up at night is something natural in the sleep cycle, and that most adults who wake up do not even remember having woken up! Is that possible?
Why do we wake up in the middle of the night
Shannon Sullivan, a doctor from the Stanford Sleep Medicine Center, explains that there are many factors that can make you open your eyes in the middle of the night: stress, alcohol, some medications or sleep apnea,and there would be even more. Also, of course, noises, temperature changes, excess light or bad dreams.
And sometimes, the simple fact of waking up makes us start worrying about not being able to fall asleep again.
What to do when you wake up?
Do not look at the clock, or the phone, nothing!! That is what Doctor Rebecca Robbins (Harvard) says, knowing the time only increases anxiety, and with screens it is the same, blue light disrupts the circadian rhythm and makes it more complicated for the body to fall asleep.
If the room is too hot, light enters or there are noises, correct it as soon as possible and continue sleeping. It is better that it is cool and without light when you go back to sleep, it will be much faster to fall asleep again.
And if you cannot sleep again?
Neurologist Milena Pavlova, from Massachusetts General Hospital Brigham, advises getting out of bed if sleep does not return, because staying awake in bed reinforces the association between bed and insomnia.
At that time it is good to do something calm and not stimulating: read, practice breathing, stretch gently or even fold clothes (we love this plan at 3 AM). When the feeling of tiredness returns, it is time to lie down again, easy
Create a routine
Experts repeat that the most important thing is “sleep hygiene” (a routine). Going to bed and waking up at the same time every day helps the body regulate itself and know that it should not wake up at night. Avoiding screens before sleeping and keeping the room cool and comfortable also reduces prolonged awakenings.
And above all, do not dramatize!!! We love drama, but not at 04AM!! A bad night does not automatically mean insomnia, just try to sleep again.
When consult the doctor
If the awakenings become frequent for several weeks and affect daily life, go to a specialist. It could be sleep apnea, hormonal problems or side effects of certain drugs, it is better to make sure.
Doctors remind us that having stages of bad sleep is normal in life, but it is advisable to rule out serious problems with a professional evaluation.
Another thing you can try before going to the doctor is trying melatonin probiotics, have you tried them?
Sleeping well can also be learned
Sleep changes with age and lifestyle, but it can be trained through healthy routines and above all, by keeping calm when a waking happens! Try meditations, try to relax, not everything is quick solutions or self-medications. And remember, resting at night is the most important thing to keep us active during the day and able to perform correctly!