The reasons for nocturnal awakenings can be set
Causes of nocturnal awakenings
There are many reasons, both external and internal, by which a man can suffer from sudden unexpected nocturnal awakenings.
Common external causes include street noise, snoring partner, plenty of light in bedroom, the wrong temperature (too warm or too cold, Pets who are settled in your bed, uncomfortable mattress, or a child, woke up and came into the room.
Internal causes of the sleep as diverse and depend on many parameters.
Gender and age
The older the person becomes, the more often he suffers from interrupted night sleep. Older people are often asleep in the afternoon and Wake up in the middle of the night.
Young women have nocturnal awakening associated with the menstrual cycle: just before menstruation.
Pregnant women Wake up at night because of many reasons: swollen feet, back pain, frequent urge to urinate, heartburn and fetal movements.
Nocturnal awakening can strike women at menopause — due to heat, palpitations, sweating, stress and anxiety.
Why do I Wake up at night
Consult your doctor if you have sleep apnea (stop breathing), especially if you snore or Wake up in the morning unrefreshed.
Chronic pain, such as arthritis or fibromyalgia, are also often the cause of nocturnal awakenings.
Despite the fact that all sometimes Wake up to go to the toilet if you Wake up because of frequent urge to urinate, should pay attention to it and consult with your doctor.
Diabetes, thyroid disease, kidney, lungs, cardiovascular system can also cause nocturnal awakenings.
Bad for sleep use of such drugs as beta-blockers and diuretics.
Mental causes
Stress, depression and anxiety disorder are often accompanied by insomnia and sudden night awakenings.
When to start to worry
If you periodically Wake up in the night, it is not necessarily a symptom of disease or disorder. To understand when we should start to worry, the doctors advise to apply the rule of three.
If a sudden awakening to happen three times a week, lasting at least 30 minutes and repeated for 30 days, you should visit a doctor.
There are a few ways that help to deal with night awakenings on their own.
1. Do not spend in bed more time. Some people think that the more time they spend in bed (lie down earlier than usual or sleep longer), the longer they will sleep.
This is actually the worst thing you can do if you have insomnia. Instead, on the contrary, spend in bed less time. 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 a few ways to cope with insomnia.
2. One should not NAP. If you sleep during the day, it takes hours from your night’s sleep. But if you really want to take a NAP no more than 20 minutes to 14:00 — this time is enough to rest and gain strength.
3. Limit alcohol consumption and nicotine, liquids and heavy meals, refrain from physical exercise at least three hours before bedtime. All of this can cause sudden nocturnal awakening.
4. Do not drink caffeine within eight hours of bedtime. Caffeine not only keeps you awake, but can cause night waking.
5. Don’t lie in bed if unable to sleep. Get up, walk around the rooms to do something quiet and relaxing in dim light (do not include a smartphone or a computer). Here is a list of things that you can do if you can’t sleep. Return to bed only when sleepy.
6. Don’t look at the clock. When you consider how many hours left before your alarm, you are nervous and anxious, which in turn, further prevents you to sleep. Wake up in the night and can’t sleep
7. Learn to control stress and anxiety. Try performing relaxation exercises before heading to bed. For example, meditate. Avoid stressful conversations and situations over several hours before bedtime.
8. Make sure that your bedroom was dark, quiet and cool. Make sure that nothing will make you Wake up in the middle of the night. If you can stop the noise, buy earplugs, or find the source of a quiet, monotonous noise. If you mind the light, use good blackout curtains or an eye patch.
