9 Reasons You Are Waking Throughout the Night And 9 Tips To Stop It

It’s difficult to function day to day when you’re tired and cranky from not getting enough quality sleep.

Sometimes the lack of sleep is caused by not being able to fall asleep at night, but it can also be caused by waking up in the middle of the night.

You may wake up once a night, or you might wake up several times a night.

Either way, you probably feel exhausted and want to know what you can do to keep from waking up before morning.

Below you’ll find the reasons you may be waking up at night and what to do about each one.

1) Temperature

It is important to get the temperature right when you’re sleeping.

If you’re too hot or too cold, you’ll have trouble going to sleep or staying asleep throughout the night.

It is recommended that you keep your bedroom 60 to 67 degrees Fahrenheit to get the best sleep.

2) Night Time Urination

Getting up to go to the restroom in the middle of the night can interrupt your sleep, causing you to feel tired the next day.

If you’re waking up nightly, or even multiple times a night, it is best to try to reduce your fluid intake a couple hours before bedtime, especially if it’s a diuretic like alcohol or caffeine.

3) Chronic Pain

If you have temporary or chronic pain caused by injury or illness, sleeping throughout the night can be difficult.

You might feel okay when you go to sleep, but after a few hours you might feel sore as you lay in one position.

Walking up in pain during the night will keep you from getting the sleep you need to feel rested.

You may need to speak with a pain management doctor if pain is keeping you from sleeping.

4) Alcohol

Alcohol is a depressant, however, hours after it is consumed, it will cause a spike in your blood sugar. That spike in blood sugar can cause you to wake up.

Since your sleep will be interrupted, you’ll be tired in the morning rather than rested. It is best to avoid alcohol if you have trouble sleeping.

5) Caffeine

It is best to avoid caffeine for several hours before bed because it could keep you awake at night.

If you do manage to get to sleep, it can cause your sleep to be restless or you could wake up in the middle of the night.

6) Anxiety

Anxiety can cause your body to release the hormones cortisol and adrenaline, and these hormones can make it difficult to go to sleep or stay asleep throughout the night.

If you have anxiety, it is best to see a doctor so it doesn’t continue to affect your quality of sleep and your quality of life.

7) Depression

Depression can cause some people to not sleep soundly and others may sleep excessively during the daytime, both causing low quality sleep that may leave you tired and irritable.

Untreated depression can affect every part of your life, so if you think you may be experiencing it, seek medical attention.

8) Stress

When you feel stress, your body can release cortisol and adrenaline, the same chemicals released when you feel anxious.

These chemicals can cause you to wake up once you go to sleep or they will prevent you from going to sleep when you need to at night.

If you’re feeling stressed, you may want to take steps to lower your stress levels by participating in activities such as deep breathing, meditation, yoga, a calming hobby, or regular exercise.

9) Sleep Apnea

Sleep Apnea is a serious medical condition that can cause you to stop breathing multiple times per night, forcing your body to wake you up in order to get oxygen again.

If you snore, feel tired all the time no matter how much rest you get, and you often wake up in the middle of the night, you may want to see a doctor and be checked for Sleep Apnea.

Any of the above problems can cause you to wake up before you’ve slept throughout the night.

Waking throughout the night can leave you feeling exhausted all of the time. It can also cause you to have trouble concentrating and regulating your emotions. If you’re not getting quality sleep, your health and quality of life can be affected.

Do what you can to adjust any of the problems above and seek medical attention if you need to.

You’re worth a good night’s sleep.

9 Tips to Help Stop You Waking Throughout the Night

Do you have trouble sleeping throughout the night? If you do, you’re probably tired in the mornings or in the early afternoon, and you may even be tired throughout the entire day.

Often, new parents find themselves feeling like they’ve had no sleep at all because they have interrupted sleep almost every night. Getting uninterrupted sleep is good for your health and well-being.

Without it you will feel tired, cranky, and have trouble concentrating.

Below are some tips to help you stop waking throughout the night so you can feel rested, refreshed, and ready to tackle your day.

1) Avoid Alcohol

Alcohol might not seem like an obvious problem, however, it can cause you to wake up during the night.

Rather than getting a full night’s sleep, you could find yourself wide awake a few hours after you go to bed.

Alcohol is a depressant, but after a couple of hours it will cause your blood sugar to rise, and in turn causes you to wake up. Avoid alcohol to see if that helps you get uninterrupted sleep.

2) Avoid Caffeine

Caffeine can keep you from getting the rest you need. Even if you can fall asleep after drinking caffeine, it can affect how soundly and how long you sleep.

Avoid caffeine in the afternoons and evenings if you’re having difficulty staying asleep at night.

3) Avoid Tobacco

Both smoking and smokeless tobacco are stimulants and they can both affect your sleep.

Tobacco can cause you to wake up frequently at night or you may sleep lightly. Either of these things can affect your sleep quality and leave you feeling tired.

It is best to do what you can to quit smoking or using smokeless tobacco.

4) Limit fluids before bed

If you’re waking up to go the bathroom throughout the night, you may want to start limiting fluid for several hours before your regular bedtime.

You will feel better and more rested if you can sleep throughout the night rather than having to get up to urinate.

5) Limit screen time before bed

Watching television, using your computer, or spending time on your phone close to bedtime can make it more difficult for you to fall asleep and sleep soundly once you do fall asleep.

If you limit screen time before bed, you could see a huge difference in your sleep quality.

6) Have a comfortable temperature in your bedroom

If you’re too hot or too cold, you may have trouble staying asleep at night.

Adjust your thermostat so that your bedroom is between 60 and 67 degrees Fahrenheit.

7) Get regular exercise

A regular exercise program can help you get a more restful night’s sleep.

Just be sure you don’t exercise close to bedtime or it could make it difficult for you to fall asleep.

8) Avoid daytime napping

The habit of napping during the day can be making it difficult for you to sleep throughout the night. If you’ve slept during the day, your body might be confused.

If you’re having trouble falling asleep or staying asleep, getting rid of your day naps should be the first thing you try.

You may be exhausted the first day without a nap, but it’ll be worth it for a good night’s sleep.

9) Go to the doctor

You may have a medical issue that is making it difficult for you to stay asleep.

If you have sleep apnea, you may be waking up hundreds of times per night so that your body can get the oxygen it needs.

Diabetes, restless leg syndrome, and acid reflux could also be causing you to wake up multiple times per night.

If you suspect any of these conditions, it’s best to make an appointment with your doctor to be checked out.

If you’re having trouble staying asleep at night, review the list above and see what changes you can make. Small changes can have a big impact on your life.

It is important for you to get quality sleep so that you have optimal health and a good quality of life.

9 Foods to Eat to Help You Sleep Better

Have you ever had a tough time going to sleep at night?

Maybe you go to sleep well, but it’s difficult for you to stay asleep. It’s a terrible feeling to not get the rest you need so you can function at your best.

Sometimes there are underlying medical problems that cause sleeping difficulties, but it could be something more simple, such as having a proper sleep schedule, improving your sleeping environment, or eating the right foods.

If you have not already, take a look at your bedroom and ensure it’s clean, comfortable, and the correct temperature.

Also, it is best to keep your sleep and wake times similar each day.

Once you have checked your sleeping environment and schedule, you may want to take a look at your diet.

There are some foods that can keep you from sleeping well, and some that can help you sleep better.

Below are some foods that may help you sleep better and why they can induce sleep.

1) Walnuts

Walnuts are a great source of tryptophan, which is an amino acid that helps make serotonin and melatonin.

Foods that contain tryptophan not only help create neurotransmitters to regulate your sleep schedule, they will also make you sleepy shortly after you eat them.

2) Almonds

Almonds are an excellent source of magnesium, a mineral that helps you get more quality sleep.

Low magnesium levels are linked to waking frequently throughout the night, so getting enough is important so that you can feel rested upon waking.

3) Pistachios

Pistachios contain vitamin B6, a vitamin that helps tryptophan create serotonin and melatonin, neurotransmitters that help regulate your sleep and wake cycles.

4) Bananas

Bananas are a good source of magnesium and potassium, both of which help relax your muscles and aid in the production of serotonin and melatonin.

Bananas also contain tryptophan, which helps induce sleep and creates serotonin and melatonin.

5) Cherries

Cherries are one of the only natural sources of the sleep inducing hormone, melatonin. Eating a few cherries near bedtime will help you go to sleep easier.

6) Cheese

Cheese and other high calcium foods can help improve your ability to fall asleep because calcium helps you fall asleep faster. There are links between low calcium levels and difficulty going to sleep.

6) Yogurt

Yogurt is a great source of tryptophan, a sleep inducing amino acid. After eating foods with tryptophan, you will become relaxed and ready for rest.

7) Whole wheat bread and 8) crackers

Eating whole grain bread or crackers can help induce sleep if you eat it an hour or two before bedtime.

Carbohydrates will raise your blood sugar, and then you’ll get a natural drop in blood sugar close to bedtime, making it easier to fall asleep.

Pairing the bread or crackers with cheese or nut butter will give a boost to its sleep inducing potential.

9) Oatmeal or cereal

Oatmeal, much like whole wheat bread and crackers, will lead to a natural drop in blood sugar levels and sleepiness at bedtime if eaten a couple hours before you’re ready for bed.

Cold cereal has the added bonus of being able to pair it with milk, which is high in calcium which can help you fall asleep faster.

If you are having trouble going to sleep or staying asleep, the foods above can help you regulate your sleep and wake cycles.

Some of these foods can also help you get sleepy at the correct time of day if you eat them at the proper times.

Start introducing these foods into your diet and see if you have improved sleep quality.