Many people experience it: suddenly waking up in the middle of the night, always around the same time. Whether at 3 or 4 o'clock, the frequency can be disturbing. However, experts say that it is not so much the time that matters but how quickly you fall asleep again. Let's see why this phenomenon occurs and what you can do about it.
Why do you wake up at night?
There are several reasons why you can wake up at night, some of which are more obvious than others. External factors such as sounds, light or even a full bladder can take you out of your sleep. But if this is not the case, there may be more to it.
Nocturia, the phenomenon where you often have to urinate at night, can also cause disorders such as depression or sleep apnea, which can cause your sleep patterns to get disturbed.
What to do when you wake up in the middle of the night?
If you wake up in the middle of the night, give yourself 15 to 20 minutes to fall asleep again. If this doesn't work, get up. Don't stay in bed too long, because this can associate your brain with being awake instead of sleeping.
Relaxation exercises such as deep breathing, meditation, reading or listening to soothing music can help you feel sleepy again. However, avoid using electronic devices because of the blue light that can stimulate your brain to stay awake.
Tips to prevent you from waking up in the middle of the night
Maintaining a consistent sleep-watch schedule is important. Get up at the same time each day and go to bed around the same hour, even on weekends. Avoid caffeine and alcohol and do not eat too much or too late before bedtime.
Create a sleep-friendly environment in your bedroom by making the room as dark and quiet as possible. Enabling a device with white noise can also help to mask ambient noises.
Find professional help as stress, anxiety or depression play a role in your sleep problems. A healthcare provider can help you find effective treatments and strategies to improve your sleep quality.
In short, although it may be frustrating to wake up in the middle of the night, there are ways to handle this and improve your sleep. With a combination of self-care and professional help you can achieve a good night's sleep.
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