Here are some things that might keep waking you up at night and ways to deal with them.

Suddenly you wake up in the middle of the night. You look at the clock, and it is 3 A.M. You’re fully awake and can’t get back to sleep. Does this sound familiar? If so, you are not alone. Most people normally wake up one or more times during the night. Most people go right back to sleep. However, some people wake up so often that it disrupts sleep. Others have trouble falling back asleep once waking up. Here are some common things that can cause you to wake up at night and ways to deal with them.

#1 A Hot Bedroom  

Getting too hot while sleeping disrupts your circadian rhythm (sleep wake-cycle). Your body temperature naturally falls while you sleep. If your bedroom gets too hot, it will interfere with your body’s natural temperature. Keeping your room cool rather than warm will help your body stay at its natural cooler temperature. As a result, you’ll sleep much better at night. Your bedroom should be kept lower than your living spaces for optimal sleep. So, lower the thermostat below 75 degrees Fahrenheit before turning in for the night.

#2 A Cold Bedroom  

While you might think that the key to getting a good night’s rest is to crank down the thermostat, it is not that simple. If you don’t have enough blankets or your bedroom is too cold, it can keep you awake, as well. The optimal temperature for sleep is difficult to say as people differ regarding their comfort with various temperatures. Usually, a range between 65 and 72 degrees Fahrenheit is best for most people. So, if you are waking up shivering in the middle of the night, try setting your thermostat above 65 degrees and see if that makes a difference.

#3 Your Twitter Feed

How many times has your sleep been interrupted by a beep, tone or sound from your phone? Sleeping near your cell phone can cause you to wake up frequently. Once you hear that beep that signals that you have a notification, it is pretty hard to resist the temptation to check your phone. This stimulating activity makes it hard to wind down. Even a quick peek at your messenger app wakes your brain and body from sleep. To keep your electronic devices from keeping you awake, silence them about an hour before you go to bed. Don’t recheck them until you wake up.

#4 That Late Night Glass of Wine

Alcohol is sedating. So, it might initially help you fall asleep. However, alcohol interferes with your REM sleep. This can make your sleep restless and fragmented. The best thing to do is to avoid drinking right before bed. Limit drinks to a couple of hours before bed. Having a glass of wine at an early evening cocktail hour will probably be okay. This will give your body plenty of time to metabolize the alcohol before bedtime.

 

 

 

 

 

 

 

References:

1. https://www.prevention.com/health/a20511394/why-you-wake-night/
2. https://sleepfoundation.org/

 

 

 

 

 

 

 

Here are some things that might keep waking you up at night and ways to deal with them.

Suddenly you wake up in the middle of the night. You look at the clock, and it is 3 A.M. You’re fully awake and can’t get back to sleep. Does this sound familiar? If so, you are not alone. Most people normally wake up one or more times during the night. Most people go right back to sleep. However, some people wake up so often that it disrupts sleep. Others have trouble falling back asleep once waking up. Here are some common things that can cause you to wake up at night and ways to deal with them.

#1 A Hot Bedroom  

Getting too hot while sleeping disrupts your circadian rhythm (sleep wake-cycle). Your body temperature naturally falls while you sleep. If your bedroom gets too hot, it will interfere with your body’s natural temperature. Keeping your room cool rather than warm will help your body stay at its natural cooler temperature. As a result, you’ll sleep much better at night. Your bedroom should be kept lower than your living spaces for optimal sleep. So, lower the thermostat below 75 degrees Fahrenheit before turning in for the night.

#2 A Cold Bedroom  

While you might think that the key to getting a good night’s rest is to crank down the thermostat, it is not that simple. If you don’t have enough blankets or your bedroom is too cold, it can keep you awake, as well. The optimal temperature for sleep is difficult to say as people differ regarding their comfort with various temperatures. Usually, a range between 65 and 72 degrees Fahrenheit is best for most people. So, if you are waking up shivering in the middle of the night, try setting your thermostat above 65 degrees and see if that makes a difference.

#3 Your Twitter Feed

How many times has your sleep been interrupted by a beep, tone or sound from your phone? Sleeping near your cell phone can cause you to wake up frequently. Once you hear that beep that signals that you have a notification, it is pretty hard to resist the temptation to check your phone. This stimulating activity makes it hard to wind down. Even a quick peek at your messenger app wakes your brain and body from sleep. To keep your electronic devices from keeping you awake, silence them about an hour before you go to bed. Don’t recheck them until you wake up.

#4 That Late Night Glass of Wine

Alcohol is sedating. So, it might initially help you fall asleep. However, alcohol interferes with your REM sleep. This can make your sleep restless and fragmented. The best thing to do is to avoid drinking right before bed. Limit drinks to a couple of hours before bed. Having a glass of wine at an early evening cocktail hour will probably be okay. This will give your body plenty of time to metabolize the alcohol before bedtime.

 

 

 

 

 

 

 

References:

1. https://www.prevention.com/health/a20511394/why-you-wake-night/
2. https://sleepfoundation.org/