We’ve all been there: one minute you’re having the greatest night sleep of your life,
the next you’re waking up, uncomfortable, and can’t get back to bed.
Everyone requires a good night’s sleep to function properly the next day.
Some people manage to function on only a few hours of sleep, where others may need a full
8 to 9 hours.
The requirement for a good night’s rest for a human adult averages at around 7 to
8 hours of sleep.
This video doesn’t include sleep loss as the result of being a new parent, or the natural
course of aging, where loss of sleep is to be expected, but it will give you some other
explanations as to why you aren’t getting the best rest every night!
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Now, keep watching for 8 explanations which may be the reason that you’re waking up
in the middle of the night.
8) Temperature Problems: According to sleep.org the optimal room temperature for the human
body during sleep should be between 60 to 67 degrees F (or 15 to 19 C).
One reason you might be waking up in the middle of the night is that your body is too hot
or too cold.
Frigid temperatures cause your muscles to stiffen up and sometimes this could be painful.
Warm temperatures can cause excessive sweating and hot flashes.
If you experience hot flashes in the middle of the night, or even cold sweats, check out
the temperature in your room to make sure it isn’t too warm or too cold.
If you’re still having trouble sleeping after eliminating temperature issues but are
experiencing hot or cold sweats, it might actually be a health issue that is preventing
you from sleeping during the night.
7) Nocturia: “Nocturia” is the condition described by the International Continence
Society as the complaint of frequent nighttime urination.
Two causes for this may be due to hormone imbalance or bladder problems.
The most frequent cause, however, is having too much to drink before going to sleep.
Try to avoid drinking excessive amounts of liquid in the hours leading up to sleep.
This happens to a lot of us - especially those of us who like to stay hydrated at all times
throughout the day.
It is actually recommended that you stop drinking fluids at least a few hours before bed so
that you don’t have to wake up multiple times during the night to urinate.
So if you’re a heavy water drinker and tend to drink lots of water before bed, try to
reduce your fluid intake a few hours before bed.
You’ll probably notice that you get a much better rest throughout the night!
Do you experience any of the things mentioned in this video yet?
Well if you do, you may be pleasantly surprised to find out that there is actually one thing
that all doctors recommend people do in order to get a good night’s rest, and it’s actually
a pretty simple, straightforward thing.
You’ll be surprised you didn’t try it sooner!
Make sure you stick around until the very end of the video to find out what it is!
6) Noise Pollution: Noise pollution can come from any number of sources.
A spouse’s snoring may be the most obvious, but other sources of noise pollution could
include sirens, loud neighbors, old pipes, or even the motor on your kitchen refrigerator.
To reduce noise pollution the first solution is to buy yourself a good pair of earplugs.
You could also try noise-cancelling white noise devices, including a fan.
If you tend to fall asleep with the television on, it’s time to turn it off!
This is what could be disrupting your sleep.
If you’re a light sleeper, noise is probably the culprit behind your lack of sleep - so
buy some ear plugs or try to figure out ways to cancel out the noise that is keeping you
up at night!
5) Consumption of Alcohol: It’s an old wives tale that an alcoholic beverage before bed
can help you sleep, yet modern science has proven this to be the opposite of the truth.
Drinking can help you fall into a deep sleep relatively quickly but as your body processes
the booze in your bloodstream, you’re giving your body extra work to do.
Your sleep will be less restful and cause you to stir.
So if you’re the type of person who tends to drink a glass (or two) of wine every night
before bed, maybe it’s time you stop doing that.
This is what could be causing you to wake up in the middle of the night.
Of course, there’s nothing wrong with having the occasional glass of wine, but if it is
something that you frequently do every night it could be the reason why you can’t sleep.
So go a few days without a glass of wine before bed and see how you sleep.
You might be pleasantly surprised by the results!
4) Sleep Apnea: This is a common problem with males, especially ones over 50, however, sleep
apnea can affect anyone with an obstructed airflow.
Your body wakes you up as a survival mechanism when your snoring or obstructed breathing
paths do not provide you with enough oxygen.
On some rare occasions, sleep apnea can lead to death.
An overnight trip to a sleep-clinic usually helps with the diagnosis.
Treatment can include the use of a CPAP (Continuous Positive Airway Pressure) machine, weight
loss, quitting smoking, or in some rare cases, surgery to the nasal pathway.
Sleep apnea is common among people who snore.
So if you know that you snore and find that you wake up in the middle of the night, try
to get a diagnosis for sleep apnea and see what different types of treatments there are.
3) Depression or Anxiety: An overactive mind (especially caused by anxiety or depression)
is usually to blame when you wake in the middle of the night.
Nightmares or panic attacks can wake you up, as can worry.
These feelings cause you to stay awake as your mind panics and focuses on your lack
of sleep.
If you are losing sleep because of Anxiety or Depression, always seek the help of a professional.
Cognitive-behavior therapy, medication or relaxation techniques can be used for treatment.
You can also try meditating before bed every night.
Meditation is a known and very popular way to reduce stress.
It clears your mind and lets you focus on the present moment instead of the thoughts
and worries which are constantly circulating around your head.
If you’ve never meditated before, try doing a quick, five minute meditation before bed
that consists of you laying down with your eyes closed and breathing slowly in and out.
Focus on your breathing, and if any thoughts pop in your mind as you are meditating, just
move your thoughts back to your breathing.
This should calm and relax you, and may be able to improve your sleep if you meditate
consistently every night!
2) Restless Leg Syndrome: Restless leg syndrome is a syndrome that can result in unpleasant
sensations in your feet and legs.
These symptoms include the feeling of bugs crawling on your legs, aching, or throbbing
of your muscles.
Some can experience similar symptoms in other parts of their body.
Massage, exercise, warm baths, and temperature solutions may help.
For more severe cases a medical professional can provide additional measures.
If you find that your legs are cramping or throbbing during the night, or if they just
can’t seem to stop shaking, it is very likely that you have restless leg syndrome.
This is a serious syndrome which should be diagnosed and treated immediately.
1) Heartburn: Last night’s all-you-can-eat Tex Mex cuisine may have been enjoyable at
the time, but now you’re suffering from acid reflux.
In more severe cases you may be diagnosed with (GERD) Gastroesophageal Reflux Disease,
which is a very common condition in adults.
To avoid this problem avoid heavy meals before bed, avoid acidic drinks like soda, coffee,
or orange juice, and avoid alcohol.
Doctors recommend sleeping in a slightly upright position with your head up to help reduce
heartburn when you are sleeping.
If you are experiencing heartburn when you sleep, try changing up your diet and avoiding
foods which you know give you heartburn.
This might be able to help relieve your symptoms and improve the overall quality of your sleep.
Now that you know the possible explanations as to why you are waking up in the middle
of the night, here is the number one thing doctors recommend that everyone do in order
to get a good night’s rest.
Can you guess what it is?
Turning off all electronic devices before bed: this is something we are all probably
guilty of doing.
The National Sleep Foundation states that using electronic devices before we go to bed
delays our internal clock (our circadian rhythm).
This delays the release of melatonin, which is a sleep inducing hormone. this makes it
difficult to fall asleep.
Doctors recommend to stop using electronics up to two hours before bed.
If that’s not realistic for you, try to turn off your electronics at least one hour
or 30 minutes before bed.
Do you have trouble sleeping?
What are some tips and tricks you use to help you get a good night’s rest?
Let us know in the comments section below!
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