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Waking up in the middle of the night: Causes and remedies

sleep time

Many people have a problem waking up in the middle of sleep, so let’s find out why and how to avoid them in this article.

Waking up in the middle of the night is annoying many people, especially those who have trouble getting back to sleep.

It occurs due to some reasons, what are they? How can this be avoided? Here is the answer in this article:

Reasons for waking up in the middle of sleep

Here are the main reasons for waking up in the middle of sleep:

1.Feeling hungry or needing to urinate

These are difficult to control and can cause an individual to wake up in the middle of sleep, especially with an irresistible need to urinate.

The chance of needing to urinate increases when suffering from a health problem related to urination, such as prostate problems, and drinking water before bed increases the feeling of urination and thus waking up at night one or more times.

Some people also suffer from night hunger syndrome, which forces them to get out of bed and eat.

2. Feeling hot or cold

Such as excessive sweating due to hot weather or feeling cold in winter, these reasons lead to awakening in the middle of sleep.

3. Nightmares

A person may wake up after witnessing a disturbing nightmare.

4. Psychological stress and tension

We could find other reasons that can cause waking up in the middle of the night are excessive thinking, suffering from psychological problems, and great stress that leads to anxiety and tension.

5. Body aches

Some may suffer from pain in the body as a result of sleeping in the wrong position or suffering from a health problem, which causes the person to feel uncomfortable and wake up from the middle of their sleep.

A surgery also makes it difficult to sleep as a result of the unbearable pain.

6. Sleep Apnea Syndrome

It is a health problem that some people suffer from, where the patient feels short of breath and wakes up immediately.

This interruption in breathing is often the result of respiratory problems and obstruction of the airways, and this leads to the sound of snoring during sleep.

And it can be repeated several times during sleep, which causes frequent anxiety.

7. sound or movement in bed

There are some people who easily wake up if they hear any simple sound during sleep, whether a child’s screaming, or the noise of a passing car under the house.

8. Alcohol consumption

No one can deny that Alcohol has a bad effect on the body. High blood pressure, heart disease, stroke, liver disease, and digestive problems. 

Since alcohol can reduce REM sleep and cause sleep disruptions, people who drink before bed often experience insomnia symptoms and feel excessively sleepy the following day.

How to avoid waking up in the middle of sleep

In order not to wake up in the middle of your sleep, there are a set of tips that can be taken, including the following:

  • Create a quiet atmosphere for sleep

It is recommended to take a warm bath and drink a cup of warm milk, as this helps in continuous or deep sleep, and it is preferable that the room lighting be dim.

  • Avoid drinking water right before bed

It causes the feeling of needing to urinate and thus waking up from sleep. It is recommended to go to the bathroom before going to sleep.

  • Avoid eating fatty foods in the evening.

it may cause stomach pain during sleep and gas in the abdomen, which makes you wake up with the need to defecate.

  • Be sure to clear your mind

this is by staying away from the causes that lead to feelings of anxiety and tension; Because it affects your sleeping patterns and causes you to wake up in the middle of the night.

  • Use an orthopedic mattress and pillows

Try to avoid those that cause body aches; Because they will definitely make you feel anxious several times during sleep.

  • Leave the mobile phone in another room.

This is so that it does not issue alerts and sounds that cause awakening, especially for people who are anxious during sleep.

  • Stick to a sleep schedule. 

Try to go to sleep and wake up at the same time every day.

  • Wear suitable clothes.

Try to wear clothes that do not make you feel too hot or too cold, and tight clothes are annoying while sleeping, so they should be comfortable and spacious.

Tips for getting back to sleep after waking up

In the event of waking up in the middle of the night, you must follow some instructions to help you fall asleep again, and they are as follows:

  • Avoid staying awake for a long time

You should rush to bed when you feel sleepy, and not talk to someone or do activities that make you fall out of asleep.

  • Choose a comfortable sleeping position.

If the previous sleeping position was uncomfortable and caused you physical trouble, you must solve this problem so that you can sleep.

  • Avoid looking at the clock.

This can make you feel more stressed and anxious if it’s time to wake up, making it more difficult to fall asleep again.

  • Treat your physical problems.

If the cause is a stuffy nose, you should treat it before bed with the drops designated for this.

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