frustrating not to be able to sleep fast, but it’s even more annoying
when you can’t stay asleep. The truth, though, is that everyone wakes up
in the middle of sleep every now and then.
In fact, the
average person has four to six episodes of waking-up periods throughout
their sleep, but the trouble comes when you’re not able to doze off back
again. You end up being more tired and stressed than
you were when you climbed the bed early into the night. What exactly
makes you wake up at 3 A.M.? These might be the reasons:
You feel hot
According to sleep specialists in Provo, the arousal threshold, which refers to how easy you’ll be woken up, differs depending on what stage of sleep you’re in. The initial stage of sleep is where you’re most likely to be woken up. Therefore, a slight change in temperature can rouse you. Perhaps someone turned up the thermostat or you’ve been buried at layers and layers of sheets and pillows, that you start to overheat.
the optimal temperature in your sleeping environment — 60 to 65 degrees
Fahrenheit is recommended. Also, note that your beddings and mattress
affect body temperature. Sleep experts, along with 2 Brothers Mattress, suggest going to a mattress store if your bed doesn’t help you cool off.
It would be difficult to relax when you’re worried about an exam the next day or the baby in the next room. What can help here are meditation techniques. Practice this every day, at least an hour before you sleep. It can also help if you have a soothing sleep environment. Perhaps a little bit of soft, quiet music and sweet aroma in the room can relieve anxiety.
It’s also possible that you’re suffering from a more
serious, clinical case of anxiety where you get panic attacks. Discuss
with your doctor how you can manage this anxiety disorder. In most
instances, cognitive behavioral therapy is recommended, as it helps you develop healthier thought patterns to combat the negative ones.
You use your phone in bed
People usually have the habit of scrolling through their social media feeds before going to sleep. It’s not the best bedtime ritual, frankly. The light emitting from your phone disrupts sleep, as it causes the body to stop making melatonin (the sleep hormone). As much as you can, limit the use of your phone before bedtime. Or at least reduce the intensity of the light in your gadgets.
Waking up in the middle of the night is the most frustrating thing. Fix it up by addressing these culprits behind the interrupted snooze.