By Carrie Richardson
There’s nothing worse than waking up in the middle of the night after a tiring day. For some people, falling asleep again after waking during the night is very difficult and can in turn lead to sleep deprivation. In the U.S., insufficient sleep is a public health problem. According to the data presented by American Sleep Association, 37% of 20-39 year-olds report a lack of sleep, while 40% of 40-59 year-olds also have the same problem.
People wake up in the middle of the night for various reasons. If you’re one of those people who experiences this every night, you may want to change some of your bedtime habits and adjust your bedroom in line with some of our tips below.
This is probably one of the most important things to do now that gadgets have become an integral part of our lives. Browsing on our smartphone or laptop right before sleeping not only makes it harder to fall asleep, it can also wake you up in the middle of the night.
Sleep expert Dr. Wendy Troxel suggests that you should unplug at least one hour before bedtime: “Technology such as iPhones, tablets, and televisions not only provide very stimulating content, which can keep you awake at night, but they also can directly interfere with a good night of sleep by emitting light, which can interfere with sleep.”
2. Avoid alcohol before sleeping
While there are some health benefits from drinking red wine, drinking too much of it at night can actually cause disruptive sleep. Leesa provided some information on how to fall asleep faster in a recent blog post, which states that you should avoid alcohol at least 4 hours before bedtime to ensure a good night’s sleep. The reason for this is that while alcohol may put you to sleep, it’ll probably be the cause that wakes up again in the middle of the night.
A study presented by Web MD backed up this claim, stating that alcohol and sleep don’t mix. Part of the reason is because alcohol gets metabolized into sugar, and causes spikes in blood sugar, which keeps people awake.
“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” said Irshaad Ebrahim, the Medical Director at The London Sleep Centre. “Alcohol also suppresses breathing and can precipitate sleep apnea.”
Just like wine, water may also be cause you to wake up at night. If you drink too much of it before bedtime, your body will wake you up a few hours later because you’ll need to urinate.
3. Cancel out the distractions in your room
You probably never thought that your bedroom could be the root of the problem. What’s common in most bedrooms is that sometimes light seeps in and can stop you from sleeping. Or the walls in your bedroom are too thin and the external noise can stop your from getting to sleep. These distractions can be detrimental to your sleep and make you restless.
Dr. James Findley claims that keeping an optimal sleeping environment means having a bedroom that is basically like a cave. It’s important to get uninterrupted sleep especially during the lighter stages of your sleep cycle. That being said, you might want to invest in a sleep mask, blackout curtains, and earplugs if you are easily disturbed at night.
Daily meditation can help calm the mind and slow down it’s noisey chatter. One of the biggest causes of insomnia is a busy mind that won’t stop thinking. Meditating twice a day, once in the morning and once in the evening before dinner will help. Another option is just before bed spend 5-10 minutes sitting upright in a chair and observe the breath moving through the nostrils. This will have a calming effect on the mind and help produce more melatonin to induce sleep.
Sleep is very important so that you can function to the best of you abilities throughout the day. Keep these tips in mind if you’re constantly waking up during the night and the chances are you will be able to improve your sleeping habits moving forward.
If you would like to find out more tips on how to break insomnia and get a deep restful sleep then you can get Faster Deeper Sleep.
Faster Deeper Sleep is your complete guide to experiencing a deep nourishing sleep that will have you waking up feeling refreshed and full of energy every morning. The author, Tom Cronin, suffered insomnia for 10 years during his career as a broker in finance, and it was these very steps that completely cured his insomnia.