We all know the sheer importance of getting 7 to 9 hours of uninterrupted sleep every night. It’s not unlikely for you to feel tired and sleepy the following morning if you keep waking up in the middle of the night.
Are you frustrated that it seems like you can no longer obtain a good night’s sleep? Keep on reading — this article will tell you some of the things that you may do in order for you to finally enjoy sleep that’s continuous and restorative.
Before we take a look at some of the steps that may be taken, let’s first check out some of the most common reasons for waking up in the middle of your sleep:
- Panic Attack
- Acid reflux
- Urge to pee
As you can see, there are many things that can be blamed for your constant waking up while sleeping. Needless to say, it’s important to identify the one that’s causing the problem so that you may be able to take the necessary action.
Once you have pinned down the cause, you may try one or more of the following for you to be able to finally attain uninterrupted sleep:
Reduce your stress levels
Both insomnia and anxiety can oftentimes be blamed on having high levels of stress. It’s exactly for this reason why it is a good idea for you to engage in all kinds of stress-lowering activities at the end of the day especially if your everyday schedule is very toxic.
Have a cup of chamomile tea
You can also lower your stress levels by having a cup of freshly-brewed chamomile tea — this herbal beverage is scientifically-proven to help relax your mind and body, and also promote a good night’s sleep all-naturally.
Take a whiff of lavender essential oil
There are lots and lots of essential oils out there that can help you de-stress at the end of a really tiring day, and many swear that lavender essential oil seems to be the most effective of the bunch. Consider using a diffuser to have your room filled with the scent of this stress-lowering and sleep-inducing essential oil.
Do yoga or meditation
Scientists confirm that yoga and meditation are some of the most effective stress-lowering activities out there. On YouTube, you can find a lot of videos perfect for individuals who are new to the world of yoga or meditation.
Stay away from social media
It can be very tempting to check out your social media feed while waiting for you to fall asleep, but this is something that you should avoid at all costs — exposure to posts that you don’t like and also blue light emitted by your smartphone or tablet can disrupt your body clock.
Avoid having a heavy meal
Are you suffering from acid reflux? Then make sure that you refrain from having a large meal 2 to 3 hours before hitting the hay. Otherwise, your sleep will surely be disrupted by heartburn and stomachache.
Limit intake of water
Having the urge to urinate several times per night can certainly keep you from enjoying an uninterrupted and restful kind of sleep. It goes without saying that you should minimize your intake of fluids before jumping into bed. Do take note that there are times in which frequent peeing is due to a medical condition, so get the problem reported to your doctor.
Minimize noise exposure
Living in the heart of the city or your neighbor’s dog simply won’t shut up? Consider using ear plugs or installing a white noise generating app on your smartphone.
Deal with menopause symptoms
Are you in the menopausal stage? Night sweats associated with it can definitely rouse you from your sleep. The good news is that there are many effective home remedies for night sweats, and some of them include avoiding alcohol, smoking and spicy foods, and also lowering stress and keeping the room temperature cool and conducive to a good night’s sleep.