8 Reasons You Are Waking Up In The Middle Of The Night
If you find yourself regularly waking up in the middle of the night, you should definitely do something about it if you want to solve the issue.
Most of the times this issue can be eliminated by doing some lifestyle changes such as avoiding caffeine and alcohol, as well as smoking before sleep time. If you have an underlying condition such as GERD, depression, anxiety, sleep apnea, restless leg syndrome, or nocturia, you should take care of it so you can get the needed rest.
It is a good thing to be aware of all those diseases and conditions that might cause waking up in the middle of the night. So, let’s take a look at all those things that might wake you up while you sleep.
8 Reasons You Are Waking Up In The Middle Of The Night
1.Feeling Too Cold Or Hot
Not staying asleep during the night could come down to something as everyday as the temperature of your room. To fall asleep, you require a room that isn’t excessively cool or hot. Your body temperature needs to plunge a bit to get you into rest mode.
The temperature of the room you sleep in might be the reason you wake up. You should sleep in a room that isn’t too cold, nor too hot.
Signs of a temperature issue: If you wake up trying to remove the blanket, it means that you are hot and you need to cool down the room a bit. Also, if you wake up feeling cold you should raise the room temperature.
How to solve the issue: The best room temperature for sleeping is between 60-60 degrees Fahrenheit. Babies and children should sleep in somewhat warmer temperature (65-70 degrees Fahrenheit).
Nocturia manifests itself by having the urge to frequently urinate during the night. Most of the people generate small amount of pee during the night so that the body can have a proper rest of 8 hours. However, people who experience
nocturia are a different case.
Signs of nocturia: Having to pee multiple times during the night.
How to solve the issue: Avoid consuming anything liquid before you go to bed, particularly drinks that act as diuretics such as coffee. If you still can’t solve the issue you might have another condition such as urinary tract disease, kidney disease, enlarged prostate, pregnancy, or even diabetes. When you treat those things you will solve the nocturia.
In case you are getting older, your age might be the thing that’s keeping you awake at night.
Signs of age-related night time waking: You most probably wake up during the night and still wake up early the following morning. You may also wake up easily in any phase of your sleep. You might feel the urge to urinate frequently, feel pain or discomfort when you sleep from some other conditions.
How to solve the issue: If you want to take a sleeping pill, you should do it only after your doctor tells you to do so. You shouldn’t take a sleeping pill on your own decision because it might interact with other medications you are taking. Sleeping pills can help you if you feel anxious or depressed and you need to take proper rest. Also, other things you can do are avoiding watching TV or any device that emits blue light before sleep time. You can avoid drinking coffee and drink some warm milk instead.
Alcohol can negatively impact your sleeping pattern because you will not be able to sleep tight and you will wake up multiple times during the night.
Signs of alcohol-linked sleep trouble: If you wake up during the night when you drink alcohol, you know that alcohol is the cause for it.
How to solve the issue: It is pretty simple, you shouldn’t drink alcohol before sleep time. Or, drink only one glass of alcohol but not before you go to sleep.
If you have sleep apnea your nose might be blocked totally or partially when you sleep. When the levels of oxygen in the body drop, the body activates its surviving instrument and makes you more alert. Every time this happens you will wake up from your sleep and most likely stay awake for a longer time.
Signs of sleep apnea: A migraine, sore throat, dry mouth, pain in the chest when you wake up, having mood swings the following day, or feeling sleepy the following day all indicate that you have sleep apnea.
How to solve the issue: When you go to the doctor to set the diagnose, they may use a gadget that will blow air in your nose so the airways can stay open while you sleep. Also, you might consider going to the dentist to realign your jaw or tongue. If you are overweight or obese you should consider losing weight in order to ease the side-effects of sleep apnea. If you smoke or drink alcohol you should avoid this habit if you want to have a proper rest.
6.Depression Or Anxiety
If you are anxious or depressed you might find it difficult to fall asleep, or wake up in the middle of the night. You might have bad dreams, panic attacks, or not feel well overall. You will most likely stay awake for a while and not be able to fall asleep again. When this happens for a long time, you will only make the symptoms worse.
Signs of anxiety: You might feel constantly worried and stressed out and this issue that doesn’t seem to go away can prevent you from leading a normal life.
How to solve the issue: If depression or anxiety are the reasons for not getting a proper rest you probably need help from another person. You should talk to a doctor and go to therapy or take some medications. You can also find activities that relax you such as yoga, meditation, listening to music, or anything that makes you happy and relaxed.
7.Restless Legs Syndrome
If you notice that you wake up feeling the urge that you have to move the legs you probably have restless leg syndrome. This condition is a neurological issue that causes you to have a sensation in your legs which becomes more intense when you sleep.
Signs of RLS: You might feel an itching or tingling sensation in your legs. Some people even report feeling pain in the legs. Others say that they also feel similar sensation in their arms, chest, or head. These indications are more prominent during the night.
How to solve the issue: If this is your case, you will be advised to stop drinking alcohol and quit smoking. You can massage your legs, do some exercises, take a hot bath or shower, and use warm pads that will help your condition. There are also some gadgets nowadays that vibrate when put on the feet that are very helpful against RLS.
8.Gastroesophageal Reflux Disease (GERD)
GERD is mostly known to cause indigestion. This condition happens when the acid from the stomach travels up into the throat. Most of the people with GERD have these indications during the night that prevent them from having a proper rest.
Signs of GERD: Having a bad taste in the mouth or bad breath, having difficulties swallowing, feeling nauseous, having a sore throat, or indigestion during night time are all indications of GERD.
How to solve the issue: Have a strict sleeping plan, don’t nap after you eat, don’t drink alcohol, caffeine, or smoke cigarettes before going to bed. Also you should eat a light dinner before you go to sleep.