Reasons For Waking Up In The Middle Of The Night – If you struggle to get a good night’s sleep, you’re not alone. According to the CDC, 35 percent of adults suffer from sleep deprivation. Unsurprisingly, the stress of the coronavirus isn’t helping. One of the most common questions Parsley members have asked themselves over the past few months is, “Why do I wake up in the middle of the night?”
When insomnia becomes a chronic problem, not only do you feel tired throughout the day, but you also put yourself at risk for serious health problems. According to Michael Zielinski, DO, a physician at Parsley Health, studies show that working the night shift is associated with higher mortality rates, suggesting that getting a good night’s sleep is an important factor in overall health.
Reasons For Waking Up In The Middle Of The Night
He says brain fog is a common complaint among insomniacs. Other problems associated with insufficient or little sleep include increased pain and irritability, as well as increased blood pressure and high cortisol levels, which can lead to inflammation. According to Dr. Zielinski, inflammation can lead to conditions like heart disease and dementia. Other health problems associated with inflammation include bowel problems, allergies, migraines, and acne.
Why Do I Keep Waking Up In The Middle Of The Night?
A good sleep not only refreshes you but also prepares you for better health. An ideal night’s sleep, Dr. Zielinski, in which you sleep soundly for seven to eight hours. However, he emphasizes that the “magic number” of hours varies. For example, a patient who Dr. Zielinski recently treated, regularly awake for six hours and full of energy. Too much sleep will not be helpful for this person. Conversely, some people need more than eight hours of sleep a night. To determine your optimal amount of sleep, Dr. Zielinski says it’s as simple as asking yourself how you feel when you wake up.
While the amount of sleep needed is important, so is the quality. According to Dr. Zielinski, waking up once in the middle of the night limits the time you spend in the deep and rapid eye movement (REM) stages of sleep, which he says, “never allow your body to completely relax.” As a result, “there are some musculoskeletal problems due to your muscles cramping and tightening when you stand up.” Additionally, and perhaps more importantly, he adds, waking up at night “affects your cortisol levels, which is essentially your stress hormone.” And that’s why you need good sleep.”
To treat night awakenings, it is important to first find the root cause of the problem. Below are some common causes of insomnia and how to deal with them.
Anxiety is one of the most common reasons people struggle to get deep, restful sleep. And while there’s a lot to worry about right now, there are ways to deal with it. Dr. Zielinski often recommends keeping a journal and pen next to the bed so you can jot down your thoughts in the middle of the night when your mind is racing. You can also try keeping a journal before bed to express anxious thoughts. He emphasizes the importance of avoiding the phone when you can’t sleep. Not only does the blue light it emits disrupt your body’s circadian rhythm (which regulates your sleep-wake cycle), but the mental stimulation you get from checking email and your social media feed also makes it harder to relax.
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As mentioned above, all your screens (including your phone, tablet, TV, and computer) emit blue light, which “triggers your pineal gland to wake you up,” says Dr. Zielinski. He recommends avoiding electronic devices for at least two hours before bed. If you have to sit in front of a screen before bed, cheap blue light safety glasses are recommended.
Some people have a gene called CYP1A2 that makes them more sensitive to caffeine than others. If you fall into this category, Dr. Zielinski to avoid caffeine after lunch. Caffeine can not only make you euphoric, and as a diuretic, it can induce restless sleep, making you more likely to wake up to urinate.
Sleep apnea occurs when a temporary pause in breathing or snoring due to airway obstruction wakes you up from sleep. According to Dr. Zielinski, there is now a home sleep test that no longer needs to be done in a lab to diagnose. Instead of treating sleep apnea with a CPAP machine, which is noisy and often uncomfortable, specialist dentist Dr. Zielinksi also develops an oral device that is equally effective in maintaining a patent airway.
Digestive problems and acid reflux in particular are common causes of night awakenings. Quick fixes include avoiding after-dinner snacks and/or eating your last bite at least three hours before bed. Dr. Zielinski also emphasizes the importance of addressing the underlying factors contributing to your digestive problems, saying that SIBO (small intestinal bacterial overgrowth) is a common cause of indigestion.
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Night awakenings can be caused by hormonal imbalances, such as those found in hyperthyroidism and perimenopause. Especially for women in perimenopause. Zielinski to maintain a calm sleep environment. (This can also be helpful for people who experience night sweats.)
If you wake up frequently to urinate and have trouble getting back to sleep, Dr. Zielinski Limit fluid intake at least two to three hours before bedtime.
According to Dr. Alcohol makes it easier to fall asleep but makes it harder to fall asleep. “People fall asleep early, but they actually wake up a few hours later because the alcohol has worn off, and then they have a much harder time getting back to sleep.” “When you metabolize [alcohol] through the liver, it increases the arousal,” he explains. If this affects you, consider replacing your alcoholic beverage of choice with a flavored soda after your first or second drink.
Although most of us don’t sleep right now, a new sleep environment and schedule (or time zone) can affect your sleep. To minimize the effects of travel, do your best to practice good sleep hygiene. Turn off your electronic devices before bed, keep as close to your usual sleep schedule as possible, and make sure your bedroom is as cool, dark, and quiet as possible.
Waking Up Dizzy
According to Dr. Zielinski “there is a subset of people who are highly sensitive to electromagnetic frequencies from phones and other electronic devices.” For such patients, he recommends sleeping with the phone in another room or turning off the router using a phone blocking agent. at night
For better sleep, your body should be cooler than when you are awake. Try a Dr. Zielinski cooling mattress pad and/or set the thermostat to leave at night. He also points out that, in addition to being relaxing, a hot bath before bed can raise body temperature, making it harder to stay cool while you sleep.
According to Dr. Zielinski is a commonly overlooked cause of middle-of-the-night awakenings, especially in older people who may suffer from chronic shoulder pain, neck pain, and/or arthritis. If pain is the cause of your restless sleep, curcumin or turmeric with bioperine (a derivative of black pepper) often helps because they are anti-inflammatory agents, Dr. Zielinski. Fish oil is another supplement that can help relieve pain. Dr. Zielinski says his team often recommends yoga and stretching as well.
Low blood sugar, or hypoglycemia, is another factor in night waking that is often overlooked, says Dr. Zielinski. If you’re not consuming enough calories and your blood sugar drops in the middle of the night, you may feel hungry. If you open the fridge or pantry at 2 a.m., they recommend eating sweet potatoes with almond butter before bed to ensure your blood sugar stays stable overnight.
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Dr. Zielinski describes restless legs syndrome as “an inexplicable urge” to move the legs and feet, which can wake up at night. Iron deficiency is a common cause of the condition, and blood tests are needed to diagnose it, he says.
If muscle spasms in your legs are interfering with your sleep, Dr. Zielinski can be a sign of an electrolyte, calcium or magnesium imbalance. Taking a certain type of magnesium before bed often works well, but lab tests can help identify imbalances that your doctor can correct.
If you have trouble waking up in the middle of the night, the first step is to understand why. Parsley Health doctors and health coaches regularly work with members to identify why they are not sleeping well and find solutions. According to Dr. Zielinski, you should answer a series of detailed questions about your sleep and health so that doctors and health coaches can understand your sleep habits and the problems you’re having. They will also ask you about any supplements or medications you are taking and may recommend specific tests.
Your treatment will be highly individualized and will depend on both the causes of your night wakings and your personality. For example, Dr. Zielinski says meditation can help with anxiety, but it doesn’t
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