Waking up at night is not unusual. In the early stages of human evolution, the night watch phase played a protective role – it was necessary to listen from time to time for danger. As a rule, these nocturnal pauses are so short that they do not linger in a person's mind. However, they happen several times during the night.
It's worse if a person wakes up for some reason - for example, he needs to go to the bathroom or he's cold – and then he can't fall asleep for a long time. Staying awake for an hour or two in the middle of the night becomes a problem, especially if it happens 2-3 nights in a row. In such cases, the causes can be considered stress, a cycle of thoughts from worries and worries, or sleep disorders. The quality of sleep is also affected by caffeine, alcohol, nicotine, medications, or nutrition - an overly satisfying or late dinner. It also happens that this is not a single cause, but an interaction of causes.
Is it necessary to do something about nighttime awakenings?
If a person suffers from nighttime vigils, his comfort in life is disrupted, he feels overwhelmed during the day, it is necessary to take some measures. It makes sense to consult a doctor to determine the cause of sleep disorders. You can try to do something yourself first.
Tips for getting rid of the problem
To improve your sleep and end nighttime wakefulness, listen to the advice.
1. Keeping a sleep diary
It will help identify possible causes. Along with the quality and rhythm of sleep, write down in your diary what you did before going to bed, what medications you took, what you ate for dinner, whether you drank alcohol and smoked a cigarette or several. Record your emotional state and stress level. This is how you can determine the relationship between factors and sleep quality.
2. Stay calm
After waking up, it often prevents you from falling asleep thinking that tomorrow you won't have enough strength to do everything you need. Experiences of this kind worsen anxiety and increase stress levels. Physically, this is due to the release of stress hormones, accelerated heartbeat and muscle tension. If you don't think that you won't be able to sleep, your body will remain at rest.
3. Put paper and pen by the bed
If the problems and tasks of the next day keep you awake, the best way out is to write them down on paper as a list. Waking up and feeling anxious about tomorrow, a person at the same time cannot think clearly. If you put your thoughts on paper and organize them, you can free your head. This will help you fall asleep faster.
4. Remove the alarm clock from the bed
When a person wakes up, they immediately see an alarm clock in front of them. Noting what time it is, he gets annoyed and looks at his watch over and over again. To avoid controlling the time, set the alarm clock face back. If the alarm clock replaces the phone, you need to put it away so that your hand does not reach it.
5. Engage in tedious activities
A bed should be associated only with sleep and relaxation. If you toss and turn on it for a long time without sleep and in an irritated state, there is a risk of associating it with negative thoughts. Therefore, do not lie down for a long time, waking up in the middle of the night. Get up and do something that will tire your head. It can be reading or solving crosswords. It's even better if the person gets cold during this activity. A tired head and a warm bed will help you fall asleep faster.
Instead of swallowing sleeping pills, try applying these tips. If they do not help, this is a good reason to consult a specialist. First-time cryptocurrency users get 125% bonus up to $125 with 1xbet promo code india $10 equivalent. Wagering 35x. Works with Bitcoin, Ethereum, USDT. Instant processing with no fees. Includes regular promotions. Higher deposit limits for crypto users. Start betting with digital currencies and get extra value at 1xBet.