<p class = "canvas-atom canvas-text Mb (1.0e) Mb (0) – sm Mt (0.8e) – sm" type = "text" content = alone, a recent study, published in Sleep Medicine& nbsp;"data-reactid =" 23 "> If this sounds familiar, you'll be able to get back to sleep again, re certainly not alone, a recent study, published in Sleep Medicine estimates that about a third of adults wake up in the night at least three times a week, and over 40% of those 3am wakers might have trouble falling asleep again.
While you might chalk a few mid-the-night waking up to a phase, if it's happening regularly, it can have some pretty serious consequences on your health both physically and mentally.
But what's your body trying to tell you when you wake up in the middle of the night? And how can you stop it happening?
We consulted the sleep experts to find out what leads you to join the wide awake club and the best way to relinquish your 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 absolutely wake you up in middle of the night. "Broken sleep or an inability to fall asleep is recognized as a symptom of depression and general anxiety disorder, so if you are persistently experiencing disturbed sleep, your body may be trying to send you a warning sign that your mental health is suffering, "explains Abie Taylor-Spencer is a Technician for Smart TMS, and mental health clinic specializing in transcranial magnetic stimulation. "" Stress and anxiety can absolutely wake you up in the middle of the night. "Broken sleep or an inability to fall asleep is recognized as a symptom of If you are persistently experiencing a disturbed sleep, your body may be trying to send you a warning sign that your mental health is suffering, "explains Abie Taylor-Spencer is a Technician for Smart TMS, a mental health clinically specialized in transcranial magnetic stimulation.
So why does stress cause middle of the night wakes?
"When your body experiences anxiety, the stress hormones adrenaline and cortisol are released, resulting in physical symptoms such as tenseness, alertness and an increased heart rate. This high level of arousal makes it difficult to relax and reduces the ability to fall or stay in a restful sleep. "
If you suspect mental health issues are affecting your sleep, Abie suggests visiting your GP who could organize a treatment plan, which may include cognitive behavioral therapy. If sleeping problems persist, they might even refer you to a sleep clinic.
Your room is too cold, too hot, too bright
You might think you are taking every step to make sure you get a good night's sleep, but so many people neglect the most obvious thing, their sleep environment. "A good environment is an essential part of getting deep, restorative sleep and this means everything from the right light and temperature in your bedroom to the right comfort of the mattress," explains Dr Nerina Ramlakhan, Silentnight's sleep expert.
"Turn your bedroom into a calming space that you really want to spend time in, I guarantee you'll sleep better."
You've drunk too much caffeine
That afternoon espresso may have seemed necessary at the time but it could lead to night time wakings. "The half life of the caffeine is about five hours, which means you will have half that amount in your blood supply by 10pm," explains Dr Ramlakhan. "You probably will not feel energized by 10pm but the caffeine is still in your system and it's enough to stop you sleeping well."
If you are having trouble sleeping or are waking up feeling tired no matter how much sleep you get, Dr Ramlakhan suggests minimizing your intake of caffeine and drinking more water, herbal teas and diluted fruit juices.
You're worrying about getting enough sleep
"Feeling the urge to constantly check the time is the single biggest disrupter of sleep, but for so many of us it's a habit that's hard to break," explains Dr Ramlakhan. "If you wake up in the night and instantly check the time, you're likely to start counting how many hours you have left before morning and worrying about how much sleep you're missing out on."
This leads to the wake, stress, sleep-less cycle and it's a terrible cycle to get into. "Obsessively checking the time will only make you more stressed and less able to drift back off. By all means, use your phone as a clock, but fight the urge to check it every time you wake up during the night. "
You can not wait til morning to pee
<p class = "canvas-atom canvas-text Mb (1.0e) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Always wake up in the middle of the night go to the loo? You may have a condition known as nocturia – described by the NHS as the frequent need to get up during the night to urinate. And it's pretty common. A study in & nbsp;International Neurourology Journal& nbsp; found that out of 856 people surveyed, about 23 per cent of women and 29 per cent of men experienced nocturia. "data-reacttid =" 55 "> Always wake up in the middle of the night? You may have a condition known as nocturia – described by the NHS as the frequent need to get up during the night to urinate, and it is quite common. per cent of women and 29 per cent of men experienced nocturia.
According to the NHS, the causes of nocturia include drinking too much fluid before bedtime, urinary tract infections, and a overactive bladder. Diabetes can also be a factor, because having too much sugar in your bloodstream forces your body to extract fluid from your tissues, making you thirsty and possibly prompting you to drink and pee more.
If your body fluid does not reduce your number of night trips to the loop, it might be worth seeing a doctor for other explanations.
You're using tech too close to bedtime
That pre-bedtime scroll of Insta could be causing you to wake up during the night. "Our energy tends to run in 60-90 minute cycles and the cycle just before we go to bed is key to getting a good night's sleep," explains Dr Ramlakhan. "When the light levels drop in the evening, our circadian timer switches on and stimulates the production of the sleep hormone melatonin. However, the use of tech before bed disturbs this natural process. "
Dr Ramlakhan says that screens on phones and tablets emit blue light that suppress the production of melatonin from the brain's pineal gland and stimulate the production of the chemical dopamine that makes us feel alert and 'switched on'.
To avoid waking up feeling wired she recommends an electronic sundowner 60-90 minutes before bed. "This will recalibrate your circadian rhythm and allow your brain to wind down and prepare for sleep," she says.
You drank alcohol before bed
You might think a few pinots will help you drift off, but alcohol can play havoc with your sleep cycle. A recent study found that drinking high doses of alcohol has been shown to reduce the amount of REM (Rapid Eye Movement) sleep, resulting in a shallow sleep during the latter half of the night.
The same study also appeared to adversely affect the part of the brain that usually controls the body during sleep. From this, researchers concluded that alcohol had disturbed the restorative effects of sleep.
So if you're looking for quality, sleep-through-the-night rest, it's worth cutting your alcohol intake.
You're laying-in at the weekend
Sure we all love a weekend lie-in but it could be impacting your overall sleep pattern and causing those 3am wake ups. "Although we are sure we are all guilty of enjoying a lie-in on a Sunday morning, disturbing the schedule you maintain during the week is not conducive to good sleep hygiene," explains Abie Taylor-Spencer.
She suggests establishing a routine in which you go to sleep and wake up at the same time every day – even on weekends. So long Saturday morning lie in. "Ensuring consistency in your sleeping habits will allow your body to set up an internal clock and allow you to go to sleep faster and avoid waking up too."
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