<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8m) Sleep Medicine& Nbsp;estimates that about one third of adults wake up at night at least three times a week and over 40% of the three children who may have trouble falling asleep again. "If this sounds familiar, certainly not alone, a study recently published in Sleep Medicine estimates that about one-third of adults wake up at night at least three times a week, and over 40% of these three children have trouble sleeping again.
While you may be throwing a few minutes in the middle of the night, if it happens on a regular basis, it can have serious consequences on your health both physically and mentally.
But what is your body trying to tell you when you wake up in the middle of the night? And how can you stop this?
I consulted the sleep experts to find out what leads to joining the awake wide club and the best way to renounce membership so you can enjoy a good night's sleep zzzz.
<p class = "canvas-atom canvas-text Mb (1.0e) Mb (0) – sm Mt (0.8e) – sm" type = "text" content = "Stress and anxiety can awaken you absolutely in the middle of the night. Sleep or an inability to fall asleep is recognized as a symptom of depression and general anxiety disorder. So if your sleeping troubles persist, your body may try to send you a warning sign that your health is suffering, "explains Abie Taylor-Spencer for whom he is a technician Smart TMS, a mental health clinic specializing in transcranial magnetic stimulation. "Stress and anxiety can awaken you absolutely in the middle of the night." Breaking sleep or an inability to fall asleep is recognized as a symptom of depression and general anxiety disorder. Therefore, if sleep disturbed persists, your body may be trying to send you a warning sign that it suffers mental health, "explains Abie Taylor -Spencer is a technician for Smart TMS, a clinic specializing in transcranial magnetic stimulation.
So why does the stress cause midnight?
When your body is anxious, stress hormones adrenaline and cortisol are released, resulting in physical symptoms such as tension, vigilance and a heart rate has increased. This high level of excitement makes it difficult to relax and reduce the ability to fall or stay in a restful sleep. "
If you suspect that your mental health problems affect your sleep, Abie suggests to visit the GP who could arrange a treatment plan that can include cognitive behavioral therapy. If sleep problems persist, you might even refer to a sleep clinic.
Your room is too cold, too hot, too lighted
You may think that you are making every effort to make sure you have a good night's sleep, but so many people neglect the most obvious thing, their sleeping environment. "A good environment is an essential part of profound and rejuvenating sleep, which means everything from the right light and the temperature of the bedroom to the proper comfort of the mattress," explains Dr. Nerina Ramlakhan, Silentnight's sleeping expert.
"Turn the bedroom into a soothing space you really want to spend time, I guarantee you will sleep better."
You've been drinking too much caffeine
That afternoon espresso may seem necessary at the time, but it could lead to night strays. "The half-life of caffeine is about five hours, which means that if you have a drink at 17:00, you will still have half the blood until 22:00," explains Dr. Ramlakhan. "You may not feel energized until 10 o'clock, but the coffee is still in your system and it is enough to stop sleeping well."
If you have trouble sleeping or wake up feeling tired, no matter how much you sleep, Dr. Ramlakhan suggests that you minimize caffeine consumption and drink more water, herbal teas and diluted fruit juices.
You're worried about sleeping enough
"Feeling the need to constantly check time is the single biggest sleep disrupter, yet for so many of us it's a habit to break," explains Dr. Ramlakhan. "If you wake up at night and check the time instantly, you probably start counting how many hours you left before morning and worrying about how much sleep you missed."
This leads to awakening, stress, sleep cycle less and it is a terrible cycle to enter. "Obsessive observation of time will only make you more stressful and less able to move away. Use your phone as an alarm clock, but you struggle with the need to check every time you wake up at night."
You can not wait until morning to pee
<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8m) – sm" type = "text" content = "Always wake up in the middle of the night go to loo? – you could have a condition known as nocturnal – described by NHS as the frequent need to climb during the night to urinate. And it's quite common. A study from & nbsp;International Journal of Neurology& nbsp; found that out of the 856 questioned people, around 23% of women and 29% of men reported nictuurie. "Do you always get up in the middle of the night to go to kindergarten?" You may have a condition known as the nocturnal – described by the NHS as the frequent need to climb during the night to urine and is quite common A study conducted in the International Journal of Neurology found that out of 856 people surveyed around 23% of women and 29% of men showed nocturia.
According to the NHS, the causes of nocturia include too much drinking before bedtime, urinary tract infections and an overactive bladder. Diabetes can also be a factor, because too much sugar in your blood forces your body to extract liquid from the tissues, making you thirsty and possibly exhorting to drink and drink more.
If reducing the evening fluid intake does not reduce the number of night trips, you should see a doctor for further explanations.
You're using technology too close to bedtime
Getting in from Insta could make you wake up at night. "Our energy tends to run in cycles of 60-90 minutes and the cycle right before going to bed is the key to having a good night's sleep," explains Dr. Ramlakhan. When light levels drop in the evening, our circadian timer starts and stimulates the production of sleep hormone melatonin. However, the use of bedtime technology prevents this natural process. "
Dr. Ramlakhan says phone and tablet screens emit blue light that suppresses melatonin production in the pineal gland of the brain and stimulates the production of chemical dopamine that makes us feel alerted and "turn on".
To avoid waking up the sensation of connection, she recommends an electrical sound 60-90 minutes before bedtime. It will recalibrate your circadian rhythm and let your brain break down and get ready for sleep, "she says.
You drank alcohol before bed
You may think that a few pinons will help you get away, but alcohol can play disaster with the sleep cycle. A recent study found that higher-alcohol drinking decreased REM (Rapid Eye Movement) and led to a higher sleep in the second half of the night.
The same study also seemed to negatively affect the part of the brain that usually controls the body during sleep. From this, the researchers concluded that alcohol has disrupted the effects of sleep recovery.
So, if you're looking for quality rest, rest at night, it's worth reducing your intake of alcohol.
You're in touch with the weekend
Sure we all love a weekend of lie, but it could have an impact on your overall sleep pattern and cause those wake up stairs. "Although I am sure we are all guilty of enjoying a lie on Sunday morning, the destruction of the program you support during the week does not lead to good sleep hygiene," explains Abie Taylor-Spencer.
It suggests setting up a routine to sleep and wake up at the same time every day – even on weekends. So Saturday morning. "Ensuring consistency in sleeping habits will allow your body to set up an internal clock and allow you to go to sleep faster and avoid awakening."
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