It's 2 a.m. and you're wide awake. Again. What's the deal?
We all know that sleep is important for our health, but just because you wake a few times during the night doesn't necessarily mean that you have a problem. Waking up in the middle of the night is completely normal and part of our human DNA, says Jose Colon, MD, founder of Paradise Sleep and author of The Sleep Diet.
Nighttime urination called as Nocturia, it has many triggers. Nocturia can be caused by a slew of innocent reasons, including drinking too much fluid before bed. It can also be a symptom of a urinary tract or bladder infection, so if pain accompanies your b-room break it's important to get checked out by a medical professional.
Jonathan Steele, RN, executive director of WaterCures.org. says,"Our bodies try to maintain an internal balance of water and electrolytes. Too much water without enough salt and your body may try to jettison some H20, which may explain why you're waking up in the middle of the night to pee."
Solution: To correct this, drink a small glass of water with a pinch of unprocessed sea salt 30 minutes before going to sleep.
A glass of warm milk before bed can make you sleepy, and a cocktail or two can be even more effective, it can also disrupt your restful night's sleep and leaving us tired in the morning. Not only is alcohol a diuretic, but as the booze starts to wear off your deep sleep can turn to REM sleep, and it becomes easier to wake in the middle of the night.
Marc Leavey, MD, a primary care specialist with Mercy Medical Center in Baltimore says,"Alcohol has a sedative effect that, if you drink enough, can put you to sleep quite easily"
Solution: The "best" cocktail to drink before bed? It doesn't exist. Try to limit the imbibing to the earlier hours of the evening to prevent any nighttime issues. Nobody wants to wake up hungover.
If your bedtime routine involves scrolling through Twitter and Instagram, your updates may be messing with your sleep.
Richard L. Hansler, Ph.D., of John Carroll University explained,"Exposing eyes to light during the evening stops the body from making melatonin, the sleep hormone."
Solution: Research suggests the blue light emitted from smartphones is the most problematic so dim your phone light while using.
While snoring is more common in men than women congestion, cold, allergies, and alcohol can increase your chances of sawing logs. Heavy snoring may also be a sign of a serious sleep disorder, and should not be ignored.
Solution: If you are constantly waking up from the sound of your own snoring, seek out the guidance of your physician. Otherwise, might I suggest earplugs?
While the summer weather may be perfect for a trip to the beach, it is not ideal for a good night's rest. High temperatures and humidity may be to blame for your moments of "middle insomnia".
Marc Leavey, MD, a primary care specialist with Mercy Medical Center in Baltimore says,"The temperature of the room, what you wear or don't wear to bed, the sheets, and blankets—all figure into keeping your body at the right temperature."
Solution: People can sleep comfortably at a range of temperatures. But a room temp between 60 and 65°F is ideal for most. Try taking a bath or shower before bed, wearing light pajamas, or even freeze a damp washcloth for your head.
Whether it's a demanding boss or a troublesome toddler, stress can rob us of a good night's sleep. According to the National Sleep Foundation, stress and anxiety are leading causes of insomnia.
Lekeisha A. Sumner, Ph.D., a board-certified clinical psychologist at the University of California says,"Stress-reduction interventions, such as mindfulness meditation and progressive relaxation, have demonstrated some effectiveness for sleep disturbances, including frequent awakenings from stress."
Solution: To ease your mind before bed, try limiting your interactions with electronic devices and make the bedroom as welcoming as possible. Set a relaxing bedtime routine and you will be snoozing in no time!
While practices like meditation or yoga may help, Sumner says people with serious stress-sleep issues may benefit from psychotherapy.