According to Dr. José Colón, around 4 to 6 nighttime awakenings are considered normal for the average person. This dates back to our days of primitive man when we needed to wake up to ensure our safety. However, after these short periods of being awake, we should be able to go back to sleep easily. If you can’t get to sleep immediately, it is likely that there are some things that prevent you from resting well at night.
Great.guru made a list of the most common reasons that you can wake up in the middle of the night and have trouble returning to sleep.
7. Wrong position for sleeping
Symptoms such as chronic fatigue, headaches, heartburn, and neck or back pain can be caused by an incorrect posture while you sleep. You should also pay attention to your bed: your mattress should not be too hard, but also not too soft. Check to make sure your pillow to support your neck and head.
What to do: according to Dr. John Douillard, sleeping on your left side can improve the digestion and blood circulation, plus promote emotional health, help the lymphatic system to function properly and prevent diseases of the heart.
If not you can completely change your sleeping habits, try to follow some simple tips:
- If you sleep face up, put a pillow under your knees to relieve pressure from the lower back.
- If you sleep on your side, place a pillow under the axilla to support the arm and another between the legs to keep the spine aligned.
- If you sleep face down, use a pillow or thin do not use a pillow.
You can find a guide on how to choose the pillow, and the mattress perfect for improving the quality of your sleep.
6. Environmental noise
If you live in a big city, you know what it is to be exposed to various noises during the day and at night. The alarm sounds of your bed partner, a neighbor turns on the radio every morning, takes the bus or a train, children or pets playing, all these noises can ruin significantly the quality of your sleep.
What to do: use earplugs while you sleep, but don’t forget the ear plugs of foam have a very short shelf life. Also you must clean them on a regular basis.
If the annoying sounds coming from your neighbors or outside, you can to soundproof the walls of your room to sleep comfortably.
5. Sleep Apnea
4. Restless legs syndrome
If you wake up with a strong urge to move the legs, it is likely that you will have the restless legs syndrome. This problems neurological can cause itching, tingling, or sensation of chills in the legs. Sometimes, you can even feel pain or a stabbing pain in the lower extremities.
What to do: massage of legs, moderate exercise and warm baths can relieve the symptoms of this syndrome. If you suffer from a significant lack of sleep, you can change your patterns of sleep by taking naps during the day.
3. Ambient temperature incorrect
If you find yourself waking up in the middle of the night because you feel too cold or too hot, the problem would be the temperature of your room. As a general rule, the temperature of your body you need to lower a little the temperature so that it enters standby, but that doesn’t mean that your room should freeze.
What to do: according to the National Sleep Foundation, the environmental temperature is ideal for a good night of sleep ranges between 15 — 17 ° C. For babies or small children is between 18 — 21 ºC.
You can also try taking a warm bath before going to bed. In the first place, will raise the temperature of your body and, then, when you get out of the tub, you will experience a slight decrease of the temperature, which will send the signal “sleep” to your brain.
2. Drinking alcohol
Although alcohol has a sedative effect that can make you fall asleep quite easily, can actually be the cause of your nights restless. As your body metabolizes the alcohol in your system, the quality of your sleep can worsen, you can start to move around frequently during the night and even waking up in the middle of this.
What to do: avoid drinking at least an hour before going to bed. Instead, drink a cup of chamomile tea, help you sleep better.
1. Spend time on-line
Scroll through Twitter or chatting on Facebook can damage the quality of your sleep. As shown by some studies, exposing the eyes to blue light during the night prevents your body from producing the sleep hormone, melatonin.
What to do: turn off all electronic devices an hour or two before you go to sleep. If you can’t do without checking your email, turn the phone off or the light from the tablet and hold the device at a distance of 30 to 60 centimetres of your face.
Bonus: 4 yoga postures to help you sleep all night like a baby
How often you wake up in the night for no reason in particular? How do you deal with them? Please share your experiences in the comments!
Illustrator Marat Nugumanov for Great.guru
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