Do you experience waking up several times at night? Let me tell you this means something and we are here to tell you all about it. Sleeping is a pleasure for many people, and having a good sleep is not an easy thing because it depends on: how much time we spend on the bed and the quality of sleep. That’s why many people have trouble waking up in the middle of the night more than one time, something that can affect their physical and mental health.
Psychology and medicine of sleep explain these interruptions at night are not casual and, in most cases, they are related to aspects such as emotions, unhealthy habits or medical conditions. So, if you can’t stop waking up at night, keep reading to know what’s going on.
The meaning behind waking up at night
When we talk about waking up in the middle of the night, we mean those moments where people open their eyes and are alert all night, and even can’t go back to sleep. It’s true that waking up for short amounts of time is normal because the body goes through different sleep stages. However, the problem is when these interruptions are constant and longer.
According to the Mayo Clinic, waking up in the middle of the night is known as insomnia: a very common sleep disorder that tends to show up when we feel stressed.
Psychological causes
Some reasons why you might be waking up this way comes from these three psychological aspects:
- Stress: you may be worried about something and that generates hormonal changes that interrupt the deep sleep and makes you wake up more frequently.
- Anxiety and depression: studies show that those who suffer from insomnia have up to 10 times more risk of developing depression. Likewise, 75% of people suffering from depression have issues sleeping or keep sleeping.
- Social media and screens: using your mobile phone, computer or tv before going to bed exposes your brain to the blue light of these devices, which blocks melatonin production that regulates your rest.
Physical aspects affecting your sleep
Not everything is on the mind, your physical condition is also important when it comes to those moments of waking up, for example:
- Sleep apnea: pauses in breathing that cause micro-awakenings.
- Chronic pain or physical discomfort.
- Acid reflux or digestive problems.
- Frequent need to urinate.
- Bedrooms that are too hot, noisy, or poorly ventilated.
Consequences of waking up repeatedly
Bad sleeping is what makes you feel tired the next day, but also: irritability, mood swings, trouble concentrating, memory problems, mental fog, confusion, and long-term risks of cardiovascular and metabolic diseases.
A study published in Health Data Science analyzed the habits of more than 88,000 people and the results showed a connection between bad quality of sleep and more than 170 different diseases.
How to improve your sleep, stop waking up at night
Medicine of sleep experts recommend some easy habits to reduce waking up in the middle of the night:
- Keep regular sleep and wake times.
- Sleep in a dark, quiet, and cool environment.
- Avoid heavy meals or caffeine late in the day.
- Limit alcohol, since it fragments sleep.
- Reduce screen time before bed.
- Exercise regularly, preferably in the morning.
- Practice relaxation techniques such as deep breathing or meditation.
- Avoid long daytime naps.
If you keep waking up at night repeatedly, you should consider going to an expert on mental health or medicine of sleep in case you are experiencing serious causes like apnea. Now you know how important it is to have a nice rest, so try to avoid negative thoughts and prioritize what’s important. Your health is always first!