Know why can’t you sleep?
Well, health is wealth and we all are really concerned about it. Getting enough sleep at ease of 8 hours is really important to remain healthy. For some, getting to sleep can be hard enough at the best of times, but when you are constantly waking in the middle of the night for no apparent reason, it can be immensely frustrating. Thankfully, sleep research and a better understanding of the symptoms of various ailments make it possible to put those days of fitful sleep behind you. Here’s a look at the few reasons you are waking up in the middle of the night.
1.Feeling Too Hot or Cold: Yes, sometimes people feel it. Not sleeping through the night could boil down to something as mundane as the temperature of your room. To nod off, you need a room that is not too hot or too cold. Your body temperature needs to dip a bit to get you into sleep mode. So, take a room that actually has normal room temperature.
Signs of a temperature issue: If you wake up sweating and need to remove your sweat or feel like you should have worn cooler pajamas, you need to fix your room temperature. Equally, if you wake up freezing because you are trying to save on heating bills in winter, something’s got to give!
How to fix the problem: According to the National Sleep Foundation, the ideal temperature for a good night’s sleep is anywhere in the range of 60 to 67 degrees Fahrenheit. For babies or toddlers, the sweet spot is between 65 and 70 degrees Fahrenheit.2
2.Nocturia Or Nighttime Urination: The second problem can be this. Frequent nighttime urination or nocturia can cause you to wake up multiple times through the course of a single night. For most people, urine production is lower when you sleep, allowing you to get that precious 6 to 8 hours of uninterrupted sleep. But if you have nocturia, that is not the case. You can consult a doctor for this.
Symptoms of nocturia: An immediate urge to pee whenever you wake up at night could mean nocturia. This happens multiple times and regularly rather than in a one-off instance.
How to fix the problem: Do not drink too many fluids in the evening, especially things like tea or coffee that act as diuretics. If that doesn’t fix the issue, it may be due to an underlying health problem like a urinary tract infection, pregnancy, kidney trouble, an enlarged prostate gland, or even diabetes. Treatment will depend on what’s causing your nocturia.4
3.Aging: If you are getting on in years, your nighttime waking may be the result of growing older. With passing years, it may become more difficult to fall asleep and you may also wake up often at night. With the aging people find sleeping for long hours really difficult.
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Symptoms of age-related nighttime waking: You may end up waking up often at night and even rise very early in the morning. Because you spend less time in the deeper dreamless stage of sleep, you may be more easily woken. On an average, those who are older say they wake up three to four times every night. Need to urinate more, anxiety or pain and discomfort from some chronic conditions may also make the nighttime waking more common.
How to fix the problem: Taking sleep medicines must only be done after consulting a doctor. This is vital because they may also interact with other medication you take. Plus, they are addictive and you would not want to run the risk of becoming dependent. If your issues are depression- or anxiety-linked, medication could help you sleep better. On your part, you could also avoid napping during the day, skip television watching before bedtime, perhaps drink some warm milk, and stay off caffeine for several hours before bedtime. Go for a walk also.
4.Alcohol: Alcohol is an unusual offender when it comes to restless sleep. While it can get you into a seemingly deep slumber really fast, this does not last. As your body metabolizes and burns through the alcohol, your sleep also begins to become less restful. Avoid taking Alcohol.
Symptoms of alcohol-linked sleep trouble: If you find you wake up every time you have a drink in the night, the booze could be to blame!
How to fix the problem: This one is pretty straightforward. Avoid drinking close to bedtime! Or stick to just one glass and no more, and that too well before bedtime. Because your tolerance for the sedative effects of alcohol develops in just a couple of days, you may end up drinking too much to get the same effect. There is no need to explain why one has to avoid this.
5.Anxiety Or Depression: This is quite obvious if a person is suffering from acute mood crisis then his or her sleep patterns change. Anxiety or depression could cause sleeping trouble and result in your waking up at night with panic attacks and nightmares or a feeling of uneasiness. This underlying cause for unrestful sleep can result in your waking up very early in the morning. You will probably not bother to go back to sleep again and may end up staying awake from this unearthly hour.
Unfortunately, as sleep deprivation builds up, the symptoms of your anxiety or depression are likely to worsen.17 Symptoms of anxiety: While everyone experiences day-to-day anxiety, anxiety disorder or depression is more severe. A problem that does not seem to go away, this disorder can cause you to feel irrational worry or fear and constant, unsubstantiated worry that interferes with day-to-day life.
How to fix the problem: If anxiety or depression is disturbing your sleep, you may need to get professional help. A specialist may recommend cognitive-behavior therapy or medication. Relaxation techniques may also help. Meditation, listening to music, setting a nice wind-down routine at the end of the day, or exercising to ease anxiety may all help you get a good night’s rest.
6.Restless Legs Syndrome: If you wake up due to an irrepressible urge to move your legs, you may have restless legs syndrome (RLS). This neurological problem that causes an unpleasant sensation in your legs can also keep you up at nights, with the problem worsening while lying down.
Symptoms of RLS: You may experience an itching, crawling, or creeping sensation in your legs. Some people may find their legs are throbbing or aching. Sometimes, you may also feel similar sensations in the arms and even the chest/head. Symptoms are usually worse at night.
7.Gastroesophageal Reflux Disease (GERD): GERD is a chronic disorder that causes what you may know as “acid reflux.” This occurs when stomach acid goes the wrong way up into your esophagus. Almost 80 percent of people with GERD have nighttime symptoms and most of them experience interrupted sleep due to these issues. As with sleep apnea, this issue can cause you to wake up in the middle of the night, several hours after you have nodded off.
Symptoms of GERD: Bad taste in the mouth from the reflux, bad breath, nausea, pain swallowing, nighttime heartburn, sore throat, chronic coughs, wheezing, and throat clearing are all signs that you could have GERD.
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