Isn’t it annoying to have your sleep interrupted in the middle of the night and not be able to go back to the kind of rest you’ve been looking forward to the whole week? This situation will probably kill your mood in the morning and can make you feel exhausted throughout the whole day.
While this can happen to anyone, some people can experience this more often than others. Light sleepers are usually affected by this phenomenon and this can negatively impact their daily performance as well as their health.
So how can you avoid interrupted sleeping? In this article, we will explore the possible solutions you can do to alleviate the stress caused by waking up in the middle of the night.
Why do I wake up in the middle of my sleep?
For superstitious people, waking up in the middle of the night, especially during what they call ‘ungodly hours,’ could mean something supernatural; science would like to say otherwise. Sleep specialists have noted several factors why people have their sleep interrupted and these are the following:
Napping excessively during the day or taking a nap before bedtime
Sleeping during daytime can disrupt your normal sleep routine. Too much napping during the day can already replenish the amount of sleep that you should take during the night. Although you have completed your 7-9 hours of sleep with the total sum of your naps and your interrupted sleep, you can still feel groggy in the morning because your normal sleep cycle is disturbed.
Stress or worries
At some point, you may have already experienced not being able to fall asleep because a lot of worries bugs your mind. When you think you have already been successful in getting that rest, you may suddenly wake up past two in the morning and then struggle again to keep your eyes shut. This happens because stress hormones keep being pumped, keeping your senses awake.
Alcohol or caffeine consumption
Drinking alcohol can negatively impact the quality of your sleep according to research. It hampers your capability to achieve an REM (rapid eye movement) sleep which is essential to restore brain and body functions. Also, drinking coffee and other caffeine infused beverages before going to bed will keep you alert.
Eating heavily before bedtime
It is advisable to avoid eating too much at night or having your meals right before bedtime because it will keep your digestive tract active even when you’re asleep. If you always feel hungry at night, try eating dinner at an early hour so you can give yur body enough time to process the food you eat before you rest.
Exercise is known to release cortisol, a hormone responsible to keep you awake and active during the day. When you do your aerobics close to bedtime, you may experience trouble getting to sleep or having your sleep disturbed. Although exercise is generally recommended to have a quality sleep, the schedule of your workouts definitely matters.
There are certain medicines that contain stimulants which will make it difficult for you to fall asleep or remain sleeping. It is best to talk to your physician if you can take other alternatives if disturbed sleeping persists.
Depression and Anxiety
Losing sleep is one of the symptoms of anxiety disorder or depression. The feeling of extreme sadness can interrupt someone’s sleep and make it difficult to quiet down thoughts. If you experience difficulty sleeping frequently along with constant mood swings, it is best to consult a doctor regarding your condition to avoid self-diagnosis.
Sleep apnea is a condition in which your breathing suddenly starts and then stops while sleeping. Snoring loudly and feeling tired even after having a full night sleep are its symptoms. There are three types of sleep apnea: obstructive, central, and complex. This is a serious health condition that needs medical attention.
Now that you’ve learned the reasons why your sleep routine keeps on getting distracted, it’s time for you to avoid those bad habits. Discipline is very important for you to achieve a quality sleep.
How can I return to sleep?
Lack of sleep can ruin your day. If you are having a hard time complete a full cycle of rest every night because of interrupted sleeping, here’s what you can do:
- Visualize yourself in a peaceful situation
- Try a relaxation exercise
- Clear your mind by writing down your thoughts or woes
- Listen to calm music
- Practice meditation
- Avoid looking at the clock so you won’t be pressured to sleep fast
- Decrease your room temperature
- Get out of bed to dissociate your mind to your bedroom
Remember, these are only practical tips that you can apply when interrupted sleeping happens from time to time. It is still best to consult professional help to know underlying reasons in case your sleeping pattern is getting far from normal.