Waking up in the middle of the night is sometimes called insomnia. It is a common problem. Waking up in the middle of the night can often be due to stress.
If you’re suffering from disrupted sleep, you may wake up feeling tired, but there are things you can do to help stay asleep. You may be wondering How can you keep yourself from waking up in the middle of the night?
Read our guide to learn more about the reasons you may keep waking up and how you can stay asleep all night.
The average adult needs 7 to 9 hours per day of sleep for good health. There are several factors that can affect the amount of sleep you'll need. Here's a quick explanation of the most common ones.
Getting less than 7 hours of sleep time has been linked by several studies to many chronic health issues. These include:
If you have trouble getting adequate sleep, it can have long-term consequences for your physical and mental health. Improve your sleep environment and maintain a regular bedtime routine so you can get higher-quality, uninterrupted sleep hours.
Some causes for waking up in the middle of the night include the following:
Many people may wake up once or twice in the middle of the night. But if it happens too frequently, it can interrupt your sleep rhythm and make it harder to feel rested.
These are some symptoms of sleep disorders like insomnia and restless legs syndrome.
Sleep disorders can change the way you sleep and leave you feeling tired in the morning. Sleep disorders can also increase the risk of developing other health problems like high blood pressure and acid reflux. If you think you may suffer from a sleep disorder, visit your healthcare provider for diagnosis and treatment.
Sleep disorders are diagnosed by a series of questions by a medical professional. Your doctor may perform a physical examination and examine your medical history, including any medications that could be causing your sleep problems.
They will likely ask questions about your sleep history to get a better sense of how often you suffer from poor sleep. Some doctors may also ask you to keep a sleep diary for more information about this.
If your doctor sees fit, they may recommend that you take certain tests. Here are some common tests used to diagnose sleep disorders.
This is a non-invasive sleep study conducted in a laboratory. A polysomnogram can give more information about eye movement, sleep stages, sleep position, heart rate, and general sleep behavior.
An MSLT determines your degree of sleepiness. This is an overnight sleep study that monitors your movement and sleep quality while you nap several times.
The MWT examines your ability to stay awake. During this test, you will be offered opportunities to nap but asked to try to stay awake. Those who nap very readily during this test may struggle with excessive sleepiness.
These are some common treatments for sleep disorders.
Although an occasional restless night can happen to anyone, frequently losing sleep can lead to a chronic sleep problem. Ongoing sleep disruption can wreak havoc on your health and even cause a sleep disorder.
Don’t let yourself succumb to the ill effects of poor sleep. Here's a breakdown of our seven tips to relax and enjoy restful, uninterrupted sleep all night long.
Take some time to examine your pre-bed habits. Conduct your own little sleep study, of sorts. Are you going to sleep at different times or in different locations regularly? Do you engage in stimulating activities just before bed?
Factors like these can send your body mixed signals and cause a sleep problem, but a calming bedtime routine can help you develop a more stable circadian rhythm. You can also try using a grounding sheet or weighted blanket to help you relax.
Don’t consume too many fluids too close to bedtime. A good rule of thumb to follow is to avoid drinking water at least two hours before you turn in.
Create an optimal sleeping environment for yourself. This can include things like an ideal sleeping temperature, a comfortable mattress, less light, and noise.
Feel like having a bedtime snack? Don’t just grab the first thing you see in your fridge or cabinet. Certain foods can overstimulate your body and make it difficult to drift off. When exploring ideas to learn how to fall asleep and stay asleep, examine your evening eating habits.
Sometimes the best sleep medicine is to get moving. Staying active is critical for a good night’s sleep. Make time to exercise within your ability.
Limit caffeine before bed. This can especially keep you up at night.
A lack of sleep can make you feel tired and unfocused for the day's tasks. If you suffer from interrupted sleep, you may need to make changes to your bedtime routine. Simple changes such as following a regular sleep schedule and doing relaxation exercises may make it easier to enjoy a restful night of sleep.
If you still suffer from fragmented sleep despite these adjustments, underlying health conditions may be the culprit. Consult a doctor to see if you need treatment for medical issues that could be disrupting your sleep time.
You may keep waking up at night for the following reasons:
Occasionally waking up isn't always a sign of disorders in sleep. However, if you find yourself waking up too frequently at night, you need to address this to stay in optimal health.
You may not stay asleep for long because you might suffer from some form of insomnia. Disturbed sleep may be caused by insomnia or underlying medical conditions such as depression or anxiety.
You can stop waking up multiple times at night by improving your sleep hygiene and creating a more restful sleep environment. If you still have problems getting normal sleep, it may be advisable to consult a doctor. With their help, you may be able to determine if physical or mental health issues are the root cause.