Nocturnal awakening: causes, causes for concern, ways to combat

Usual story - you're not getting enough sleep for three days and this time decided to go to bed early. You go to bed at ten o'clock in the hope of a good night's sleep, but suddenly wake up at two in the morning. sleep nor in one eye, you lie and look up at the ceiling, trying to fall asleep again. It takes two hours before you go to sleep again, and then almost immediately alarm goes off again and you do not get enough sleep and feel disgusting.

The causes of night awakenings

There are many reasons, both external and internal, in which a person may suffer from sudden awakenings.

can be attributed to the street noise common external reasons, snoring partner, An abundance of light in the bedroom, an inappropriate temperature (too hot or too cold), pets, which are held in your bed, uncomfortable mattress or a child who has woken up and come to you in room.

Internal causes of sleep are as varied and depend on many parameters.

Age and Gender

The older a person becomes, the more he suffers from an interrupted night's sleep. Older people often nap during the day and wake up in the middle of the night.

Young women happen nocturnal awakenings associated with the menstrual cycle: just before the onset of menses.

Pregnant women awake at night due to many reasons: swollen feet, back pain, frequent urination, heartburn and fetal movement.

nocturnal awakenings can torment women during menopause - because of the heat, palpitations, sweating, stress and anxiety.

Diseases and Medicine

Consult your doctor if you have sleep apnea (cessation of breathing), especially if you snore, or in the morning awake unrefreshed.

Chronic pain, for example arthritis or fibromyalgia, also often cause nighttime awakenings.

Despite the fact that sometimes all wake up to go to the toilet when you wake up because of the frequent urge to urinate, you should pay attention to it and consult a physician.

Diabetes, thyroid disease, kidney, lungs, cardiovascular system may also cause nighttime awakenings.

Bad influences sleep reception of drugs such as beta-blockers and diuretics.

mental reasons

Stress, depression and anxiety disorder is often accompanied by insomnia and sudden awakenings.

When to worry

If you wake up in the middle of the night from time to time, it is not necessarily a sign of disease or disorder. To understand where we should start to worry, doctors are advised to apply the rule of three.

If sudden awakening happen three times a week, lasting at least 30 minutes and are repeated for 30 days to visit the doctor.

What if you wake up at night

There are several ways that can help cope with nighttime awakenings in the home.

1. Do not spend more time in bed. Some people think that the more time they spend in bed (or go to sleep earlier than usual longer), the more time they will sleep.

In fact, this is the worst thing you can do if you have insomnia. Instead, on the contrary, spend less time in bed. For example, go to bed an hour later than usual, and get up at the same time as always. It may seem counterintuitive, but it really works. Here are a few ways cope with insomnia.

2. It is not necessary to doze. If you sleep during the day, it takes hours of your night's sleep. But if you really want, you can take a nap no more than 20 minutes to 14:00 - this time is quite enough to rest and gain strength.

3. Limit your consumption of alcohol and nicotine, and heavy liquid food, give up physical activities at least three hours before bedtime. All this can cause sudden awakenings.

4. Do not consume caffeine for eight hours before bedtime. Caffeine not only prevent you from falling asleep, but also can cause nighttime awakenings.

5. Do not lie in bed, if you can not sleep. Get up, walk around the room, can you do something quiet and relaxing in dim light (do not turn on the smartphone or computer). here to-do listIn which you can do if you can not sleep. Return to bed only when you feel sleepy.

6. Do not look at the clock. When you consider how many hours left until the alarm clock, you are nervous and worried that, in turn, further prevents you from sleep.

7. Learn to control stress and anxiety. Try to perform relaxation exercises before going to bed. For example, do some meditation. Avoid stressful conversations and situations for a few hours before bedtime.

8. Make it so that it was dark, quiet and cool in your bedroom. Make sure that nothing will make you wake up in the middle of the night. If you can prevent noise, buy earplugs or find a quiet monotone noise source. If you interfere with the light, to help good blackout curtains or blindfold.

And as you struggle with nighttime awakenings?