Beat Waking Up In The Middle Of The Night: Powerful Solutions For Quality Sleep

Waking up in the night at a certain time can be tiring. We all need quality sleep. If you struggle with insomnia and wake up throughout the night but can no longer close your eyes. Your body is sending you subtle messages that something is up. Don’t feel bad, about one-third of adults report some symptoms of insomnia. In the future, we will explore the main causes and how you can help yourself. Let’s Beat Waking Up In The Middle Of The Night

When we fall asleep, we cycle through different stages of sleep. Some stages are short periods of light sleep, and the next stage is deep sleep (where the heart and breathing slow down significantly). Deep sleep is the hardest to wake up. You are probably familiar with the REM stage, where our eyes move rapidly, during this period we drift off into dreams. This phase helps with learning and memory.

Waking up during the night to go to the bathroom is quite common, but the problem comes when you can’t get back to sleep. Staring at the dark, the thoughts running through your head and sleepily researching what’s going on online can become uncomfortable. Especially if you face it several nights in a row.

What are the reasons for waking up through the night at a certain time?

Some therapists state and estimate that 40%-50% of people with insomnia have mental health problems.

According to Chinese medicine, every hour you wake up at should warn of problems with certain organs and parts of the body. So what does Chinese medicine say:

Waking up between 11 a.m. and 1 a.m.: It has a connection with the gallbladder, which is said to have a strong influence on our emotional state. It is said to be associated with disappointment in life, and unresolved traumas and emotional blockages. At the same time, it is associated with excessive reticence, difficulty making decisions, fearfulness, inactivity, resentment and shyness.

Between 1 and 3 a.m.: Waking up between 1 and 3 a.m. is said to be an indication of suppressed anger. Which gives a feeling of weight. Therefore, this period should be related to the liver. Therefore, they recommend getting rid of unnecessary anger and resentment, and in this way free yourself from negative energy.

3 and 5 a.m.: Chinese medicine advocates that it is a distinct emotion of sadness and lung. They claim that the lungs are important for the flow of energy throughout the body. If you go through difficult periods, the lungs can be heavily strained. Some also believe that this time is precisely connected with spirituality and its awakening.

Between 5 a.m. and 7 a.m.: Unintentional awakenings at this time are supposed to indicate bowel activity. Which illustrates getting rid of limitations in your mind and turning over a new leaf in your life.

Stress

The feeling of lack of sleep can be felt later in the day, as all-day fatigue, lack of energy, irritability, and poorer concentration and memory. Stress is our companion, so I think everyone knows the feeling of not being able to close our eyes in the evening because of too much thinking. Therefore, it is possible that this is the factor that wakes you up even during the night and does not give you peace.

Food before bed

If we eat late at night, we give our digestive system work, even though we want to prepare our body for sleep. You may have already heard various recommendations that it is not good to eat anything a few hours before going to bed. This discomfort can wake you up unexpectedly during the night.

Light and Wifi

Light inevitably affects the quality of sleep and the production of melatonin. You may have heard that at least two hours before going to bed, you should step away from technology. Use the time rather for yourself and for relaxation and for melatonin to call you to sleep. Lately I’ve been devoting a lot of time to researching Wifi and invisible radiation and how it affects sleep, I promise to share with you soon. It should also affect the quality of sleep and the brain. More on that soon friends.

Medicines

Some medications can disrupt the sleep cycle. So if you are taking any medicine, check its side effects. Before taking any step, ask your doctor if a change is possible or if there is another option.

Sleep disorders

Some people face various sleep disorders, such as difficulty breathing, snoring. Sleep is important for our nervous system, which regulates our body through connections and mechanisms. This includes regulation of body temperature, hormone secretion, immune system, physical activity and much more.

Menopause and aging

Menopause causes headaches for most women, more often than night wakings and hot flashes. Hormonal imbalance causes various discomforts, try to talk to your doctor. Perhaps an older person has told you that they have very poor quality sleep or that they sleep fewer hours in deeper sleep. It is true that our circadian rhythms change over the years, falling asleep faster in the evening and waking up earlier in the morning. Therefore, it is not unusual for older people from the age of 60 to wake up hours before sunrise.

What can you do to prevent waking up during the night?

Daylight

Expose yourself to daylight, let the sun’s rays into your space early in the morning. In the evening, avoid white light but rather replace it with soft yellow. Today’s light bulbs can be especially powerful.

Routine

Try to establish a sleep routine, when you go to bed and when you eat your last meal. Of course, if your lifestyle allows it. It is much more difficult for people who go to work with several shifts.

Withdrawal of technology

I myself defend the fact that blue light before sleep keeps us in an active state. I myself noticed that I had problems falling asleep if I was on the phone before. I replaced this habit with reading a book, which makes me tired quite quickly and sleep calls me.

Meditation or soothing music

To help you fall back asleep during the night, try meditation or music. Simply lie in bed and get comfortable for sleep. Close your eyes and simply listen to your breathing. Try to silence your thoughts. It is important to relax and have as few negative thoughts as possible.

Liquid before bed

If your sleep is consistently disturbed by waking up during the night and going to the toilet. Try to limit your fluid intake before bed.

Take care of the sleeping space

Make the room as dark as possible, dim the lights, ventilate the room. And if possible ensure silence. If the room is too warm or too cold, this will also affect sleep disturbances. Most of them state that the ideal temperature for sleep is 18 degrees.

Healthy meals

Include healthy eating habits, avoid excessive caffeine intake, eliminate alcohol and cigarettes. Also avoid unnecessary medications such as painkillers. This will allow the liver to produce glycogen better.

Exercise or movement

Not only will you relax and clear your head with it, but you will also contribute to better quality sleep. You will be more tired, so you won’t stay awake for long at night. Take advantage of the day and set aside nights to rest your body.

Quality sleep is an important pillar of physical and mental health. During sleep, we allow the body to renew itself, accumulate energy and transfer our knowledge and memories. Therefore, if you are facing insomnia, take action. I wish you all the best until next time. Did you like the article? Then he shares it further because sharing is caring.