No matter how many hours you’ve slept, waking up suddenly leaves you feeling anxious and heavy. Sometimes, we can’t fall back asleep, start worrying, thinking about tasks, and end up lying awake for hours.
If you regularly face this issue, don’t worry — you’re not alone. Let’s explore why this happens and go over some sleep tips.
Content:
Why You Wake Up in the Middle of the Night: Main Causes
Waking up at night is a normal phenomenon. Our brain goes through several cycles, each of which includes stages of deep and light sleep, during which we may wake up. However, some factors increase the likelihood of nighttime awakenings. Going to bed with worries on your mind can cause your brain to wake you up during the night when anxiety levels rise. Late meals and caffeine-containing drinks can also trigger awakenings. Don’t forget about hormonal shifts — menopause in women or sleep apnea in men can lead to waking up at night. An uncomfortable pillow might wake you, especially if it’s not the right height, causing neck discomfort and disrupting your sleep.
Stay Calm: Don’t Panic or Look at the Clock
When you wake up at night, try not to panic. It’s important not to think about how much time is left before the alarm goes off or how tired you’ll be in the morning. Looking at the clock only heightens anxiety and activates your brain.
Turn the alarm clock away or remove your phone so you can’t see the time. Acknowledge that waking up at night is normal and often doesn’t require any intervention.
Use the “4-7-8” Technique to Relax
This breathing technique, recommended by sleep experts, helps calm the nervous system and relax quickly. Here’s how it works:
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 7.
- Slowly exhale through your mouth for a count of 8.
- Repeat the cycle 3-4 times.
This practice helps slow your heartbeat and relax your body, promoting faster return to sleep.
Get Up and Do Something Relaxing if You Can’t Fall Asleep
If you’ve been tossing and turning for more than 20 minutes and feel growing anxiety, it’s better to get out of bed and do something relaxing. This could be light stretching, gentle movement, or even a quiet walk around the room. The key is to avoid bright lights and stay away from stimulating activities. That’s why even if you believe that betting on 22Bet allows you to calm down, you should postpone such activities and choose something that doesn’t involve gadgets instead. Once you start feeling sleepy again, return to bed.
Maintain a Comfortable Temperature
The temperature in your bedroom significantly affects the quality of your sleep. The ideal temperature is around 18-20°C. If it’s too hot or cold, it can cause you to wake up.
Avoid Eating and Stimulants at Night
Late-night snacks can cause stomach discomfort and disrupt your ability to fall asleep. Particularly avoid foods containing sugar and caffeine, as they stimulate the nervous system.
If you do feel hungry at night, opt for something light and neutral, such as a small piece of banana or a few nuts.
Seek Professional Help if the Problem Persists
If you regularly wake up at night and can’t get back to sleep, it’s worth seeking help from a sleep specialist. Sleep issues may be related to sleep apnea, restless legs syndrome, or other disorders that require medical intervention. A specialist can help identify the causes of your awakenings and develop an individual treatment plan.
