Tips For Better Sleep Quality: Why Do I Keep Waking Up at Night?
Midnight Madness: What to Do
We’ve all been there: you’re tucked in under your cosy bedding, dreaming of a tropical vacation, when suddenly you’re jolted awake at 3 AM. The clock is ticking, and your brain is running a marathon. If waking up in the middle of the night is your new hobby, fear not! Various health conditions can also contribute to waking up in the middle of the night. We’ve got the tips and tricks to help you get back to dreamland, with a sprinkle of humour to keep things light.
1. Create a Sleep Sanctuary with a Relaxing Bedtime Routine
First things first, let’s make your bedroom the ultimate sleep haven. Keep your room cool, dark, and quiet. Invest in blackout curtains and a white noise machine if you need to drown out those noisy neighbours or the existential thoughts racing through your mind.
Did you know that people sleep better when the room is cool? Keeping the room cool can also help prevent night sweats, which can disrupt sleep. So, channel your inner penguin and chill out for a good night’s sleep.
2. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your internal clock and improve sleep quality. Yes, even on weekends. Your Netflix binge can wait!
Think of your sleep schedule like a soap opera. Miss one episode, and you’re completely lost.
3. Limit Screen Time Before Bed
The blue light from screens can mess with your melatonin production, making it harder to fall asleep. Excessive screen time can also lead to trouble sleeping. Try to avoid screens at least an hour before bedtime. Instead, read a book or practice some relaxation techniques.
If your phone is the first thing you reach for in the morning, you might be in a committed relationship with it. Consider a trial separation at night.
4. Watch Your Diet to Avoid Foods that Disrupt Sleep
Avoid heavy meals, caffeine, and alcohol close to bedtime. While a nightcap might make you sleepy, it can disrupt your sleep cycle and make you wake up in the middle of the night. Certain foods and drinks can contribute to sleep problems, making it harder to fall or stay asleep.
A study found that cheese dreams are real! Different cheeses can influence the type of dreams you have. Try a little cheddar for adventurous dreams, or stick to Swiss for a more neutral experience.
5. Exercise Regularly
Regular physical activity can help you fall asleep faster and stay asleep, maintaining uninterrupted sleep throughout the night. Just don’t exercise too close to bedtime, as it might energise you and keep you awake.
Exercising before bed is like drinking a double espresso and wondering why you’re wide awake. Save the workout for earlier in the day.
6. Mind Your Mind
Stress and anxiety are common culprits of middle-of-the-night wake-ups. Practice mindfulness, meditation, or deep breathing exercises to calm your mind before bed. If stress and anxiety are due to a mental health condition, seeking help from a mental health professional can be beneficial.
Counting sheep is an age-old method, but if they start arguing about politics, it’s time to try something else.
7. Comfort is Key
Make sure your mattress, pillows, and bedding are comfortable and supportive. Sometimes, waking up at night can be as simple as needing a pillow adjustment. Discomfort can lead to lighter sleep and frequent awakenings.
A good pillow is like a best friend—always there to support you.
8. Limit Naps
While naps can be refreshing, long or irregular napping during the day can negatively affect your nighttime sleep. Long naps can disrupt the REM sleep cycle. Keep naps short and sweet—about 20-30 minutes.
Napping is like snacking. A little bit can satisfy you, but too much and you’ve spoiled your appetite for the main course.
9. Get Out of Bed
If you find yourself tossing and turning, get out of bed and do something relaxing until you feel sleepy again. Night terrors can also be a reason for waking up and needing to get out of bed. The key is not to associate your bed with wakefulness.
Your bed should be a place for sleep and relaxation, not for pondering the mysteries of the universe at 3 AM.
Seek Help from a Mental Health Professional
If you’ve tried everything and still find yourself awake at night, it might be time to consult a sleep specialist. There could be an underlying sleep disorder, such as insomnia, sleep apnea, restless legs syndrome, periodic limb movement disorder, or narcolepsy, that needs addressing. These sleep disorders often require professional attention to manage effectively.
The longest recorded period without sleep is about 11 days. We don’t recommend trying to break this record—leave that to the experts!
By following these tips, you’ll be well on your way to a more restful night’s sleep. Remember, a good night’s sleep isn’t just about quantity but quality too. Sweet dreams and happy snoozing!
If all else fails, count your blessings, not sheep. At least you’re getting some extra time to think about how wonderful your bedding is!
