Doctors told how to deal with frequent nocturnal awakenings
Causes of nighttime awakenings
There are many reasons, both external and internal, in which a person may suffer from sudden nighttime awakenings.
By common external reasons include the street noise, snoring partner, plenty of light in the bedroom, the wrong temperature (too hot or too cold), pets that are held in your bed, uncomfortable mattress or a child who has woken up and come into your room.
Internal causes of sleep are as varied and depend on many parameters.
Age and Gender
The older a person becomes, the more he suffers from an interrupted night's sleep. Older people often doze during the day and wake up in the middle of the night.
In young women happen nocturnal awakenings associated with the menstrual cycle: just before the onset of menses.
Pregnant women awake at night due to many reasons: swollen feet, back pain, frequent urination, heartburn and fetal movement.
Night waking may torturing women in menopause - because of the heat, palpitations, sweating, stress and anxiety.
Diseases and medicine
Consult your doctor if you have sleep apnea (cessation of breathing), especially if you snore, or in the morning awake unrefreshed.
Chronic pain, such as arthritis or fibromyalgia, and often cause nighttime awakenings.
Despite the fact that all sometimes wake up to go to the toilet when you wake up because of the frequent urge to urinate, you should pay attention to it and consult a physician.
Diabetes, thyroid disease, kidney, lungs, cardiovascular system may also cause nighttime awakenings.
Poor sleep affects the reception of drugs such as beta blockers and diuretics.
Psychological causes
Stress, depression and anxiety disorder is often accompanied by insomnia and sudden nocturnal awakenings.
When to worry
If you periodically wake up at night, it is not necessarily a sign of disease or disorder. To understand where we should start to worry, doctors are advised to apply the rule of three.
If sudden awakening happen three times a week, lasting at least 30 minutes and repeat for 30 days to visit the doctor.
What if you wake up at night
There are several ways that can help cope with night awakenings in the home.
1. Do not spend more time in bed. Some people think that the more time they spend in bed (or go to sleep earlier than usual longer), the more time they will sleep.
In fact, this is the worst thing you can do if you have insomnia. Instead, by contrast, spend less time in bed. For example, go to bed an hour later than usual, and get up at the same time as always. It may seem counterintuitive, but it really works. Here are some ways to deal with insomnia.
2. Do not nap. If you sleep during the day, it takes hours of your night's sleep. But if you really want, you can take a nap no more than 20 minutes before 14:00 - this time is quite enough to rest and gain strength.
3. Limit consumption of alcohol and nicotine, liquid and hard food, give up physical activities for at least three hours before bedtime. All this could trigger the sudden awakening of the night.
4. Avoid caffeine for eight hours before bedtime. Caffeine not only interferes with your sleep, but it can cause night waking.
5. Do not lie in bed, if you can not sleep. Get up, walk around the room, can you do something quiet and relaxing in dim light (do not turn on your smartphone or computer). Return to bed only when you feel sleepy.
6. Do not look at the clock. When you consider how many hours left until the alarm clock, you are nervous and worried that, in turn, further prevent you from sleep.
7. Learn to control stress and anxiety. Try to perform relaxation exercises before you go to bed. For example, do some meditation. Avoid stressful conversations and situations for a few hours before bedtime.
There are many reasons, both external and internal, in which a person may suffer from sudden nighttime awakenings.
By common external reasons include the street noise, snoring partner, plenty of light in the bedroom, the wrong temperature (too hot or too cold), pets that are held in your bed, uncomfortable mattress or a child who has woken up and come into your room.
Internal causes of sleep are as varied and depend on many parameters.
Age and Gender
The older a person becomes, the more he suffers from an interrupted night's sleep. Older people often doze during the day and wake up in the middle of the night.
In young women happen nocturnal awakenings associated with the menstrual cycle: just before the onset of menses.
Pregnant women awake at night due to many reasons: swollen feet, back pain, frequent urination, heartburn and fetal movement.
Night waking may torturing women in menopause - because of the heat, palpitations, sweating, stress and anxiety.
Diseases and medicine
Consult your doctor if you have sleep apnea (cessation of breathing), especially if you snore, or in the morning awake unrefreshed.
Chronic pain, such as arthritis or fibromyalgia, and often cause nighttime awakenings.
Despite the fact that all sometimes wake up to go to the toilet when you wake up because of the frequent urge to urinate, you should pay attention to it and consult a physician.
Diabetes, thyroid disease, kidney, lungs, cardiovascular system may also cause nighttime awakenings.
Poor sleep affects the reception of drugs such as beta blockers and diuretics.
Psychological causes
Stress, depression and anxiety disorder is often accompanied by insomnia and sudden nocturnal awakenings.
When to worry
If you periodically wake up at night, it is not necessarily a sign of disease or disorder. To understand where we should start to worry, doctors are advised to apply the rule of three.
If sudden awakening happen three times a week, lasting at least 30 minutes and repeat for 30 days to visit the doctor.
What if you wake up at night
There are several ways that can help cope with night awakenings in the home.
1. Do not spend more time in bed. Some people think that the more time they spend in bed (or go to sleep earlier than usual longer), the more time they will sleep.
In fact, this is the worst thing you can do if you have insomnia. Instead, by contrast, spend less time in bed. For example, go to bed an hour later than usual, and get up at the same time as always. It may seem counterintuitive, but it really works. Here are some ways to deal with insomnia.
2. Do not nap. If you sleep during the day, it takes hours of your night's sleep. But if you really want, you can take a nap no more than 20 minutes before 14:00 - this time is quite enough to rest and gain strength.
3. Limit consumption of alcohol and nicotine, liquid and hard food, give up physical activities for at least three hours before bedtime. All this could trigger the sudden awakening of the night.
4. Avoid caffeine for eight hours before bedtime. Caffeine not only interferes with your sleep, but it can cause night waking.
5. Do not lie in bed, if you can not sleep. Get up, walk around the room, can you do something quiet and relaxing in dim light (do not turn on your smartphone or computer). Return to bed only when you feel sleepy.
6. Do not look at the clock. When you consider how many hours left until the alarm clock, you are nervous and worried that, in turn, further prevent you from sleep.
7. Learn to control stress and anxiety. Try to perform relaxation exercises before you go to bed. For example, do some meditation. Avoid stressful conversations and situations for a few hours before bedtime.