1. Feeling anxious or depressed
People with anxiety or depression worry a lot, preventing them from getting a good sleep. Conversely, people who have trouble sleeping may also develop feelings of anxiety or depression.
To address this problem, engage in relaxing activities. This includes taking a warm bath, listening to calming music or meditating. If it happens every night, consult with a therapist.
2. Drinking alcohol before going to sleep
People often drink alcohol to induce relaxation, but this doesn't do the trick. While alcohol can make a person easily fall asleep, this beverage has a tendency to cause fitful sleep.
Avoid drinking alcohol at least three hours before bedtime. This way, your body has enough time to properly process the alcohol.
3. Indigestion
It is not advisable to eat large meals or spicy foods before going to bed. It may cause uncomfortable bloating and gas, as well as heartburn due to acid reflux.
Like alcohol, avoid eating anything three hours before bedtime. Try eating heavier meals during the day to avoid eating large meals at night.
4. Insomnia
Insomnia refers to a condition where people have trouble falling or staying asleep. It can be due to several different reasons, like eating too much or simply napping earlier during the day. Insomnia has been linked to several mental problems, particularly anxiety and depression.
To treat this problem, try making a regular sleep schedule and stick to it. Meditation and other relaxing activities can help as well.
5. Night terrors
Night terrors are a mystery because people who experience them often don't wake up from them or even remember them. However, night terrors often cause a person to make scream, cry or thrash around in their sleep. And while night terrors are most common among children, adults have also reported experiencing them. Consult with your healthcare provider to find a solution for night terrors.
6. Overactive thyroid gland
The thyroid is responsible for several functions, including the release of important hormones in the body. However, when it's overactive, it can lead to increased heart rate, sweating, anxiety, tremors and more. These can make it hard for you to fall asleep.
If you're experiencing these symptoms, have your blood tested to evaluate your hormonal levels. If the results reveal that your thyroid is overactive, you can try natural remedies such as wild-caught salmon and non-dairy foods that are rich in calcium. An overactive thyroid can result in weight loss and weakening of the bones. Wild-caught salmon has healthy fatty acids that can help maintain your weight while calcium can help strengthen your bones.
7. Your environment isn't conducive for sleeping
The ideal sleeping environment is cool, dark and quiet. You may find it hard to ensure these things if you're living with another person. To remedy this, try using items like eye masks and earplugs to help you sleep better.
8. Using gadgets before bedtime
Exposure to screen light disrupts the body clock and makes it harder for a person to fall asleep. This is because the body clock (or circadian rhythm) is affected by various factors such as food consumption and light. When exposed to blue light, people become more alert.
The National Sleep Foundation advises people to not use gadgets at least 30 minutes before bedtime. This will give the brain time to calm down and prepare for sleep.
9. Sleep apnea
Sleep apnea is a condition that slows down and/or stops breathing during the course of the night. Its common symptoms include morning headaches, gasping for air at night and snoring.
If sleep apnea causes you to frequently wake up at night, ask your healthcare provider to refer you to a sleep center or recommend possible treatments. (Related: Beat sleep apnea naturally.)
10. Need to urinate
Sometimes, the reason is simply needing to urinate. A person may have just drunk too much before sleeping, but there are other possible causes as well. These include pregnancy, an enlarged prostate or diabetes. If it happens too often, consult with your healthcare provide to see if you have an overactive bladder or bladder prolapse.
Treatment highly depends on the cause. For mild cases, you can reduce fluid intake before bed. However, more serious health conditions may need other remedies.
Waking up in the middle of the night is tiring, especially if you have trouble going back to sleep. This may cause irritability, lethargy and drowsiness during the day. This can also make you more prone to mistakes and accidents.
Once you become aware of what causes you to wake up in the middle of the night, it'll becomes easier to treat. Find out more about sleep-related conditions and how to properly treat and manage them at Health.news.
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