Waking up during the night is a frequent reason for feeling bad during the day. Notorious night awakenings may also have a negative impact on the work of our organs, and thus adversely affect our health. Without uninterrupted, deep sleep there is no way for a decent rest, such as our body needs. If waking up at night and shallow sleep are the problems you struggle with every day, read the article and find out what the possible causes of the problem may be and how to effectively fight it, and then regain a deep, restful sleep.
Table of contents
Waking up during the night, shallow sleep – problems that can have a devastating effect on your body
Waking upduring the night, shallow sleep and inability to enter deeper phases of sleep are frequently observed sleep disorders, which cast a shadow over our well-being, do not allow us to function well at work and in our personal life, not infrequently they also disassemble the whole day plan. The problem may have various causes, and often psychological factors come into play. Sometimes waking up in the middle of the night is a sign of illness, and sometimes it’s a result of unsuitable conditions in the bedroom or our unhealthy lifestyle.
Regardless of the cause of the problem, it is worth trying to improve the quality of sleep, because both frequent waking in the night, as well as other chronic problems with sleep can be the cause of constantly deteriorating condition of the body, chronic fatigue, and what’s worse, increase the risk of various diseases and faster aging processes.
Long-term sleep deprivation prevents our body from optimal regeneration, and since cells, tissues and organs are not able to fully regenerate, they start to function worse and worse.
Some consequences of too little sleep and poor sleep quality
- insufficient regeneration of synapses in the brain, and consequently deterioration of the work of the mind,
- problems with concentration, distraction,
- memory problems,
- problems with absorbing new information,
- slower, less effective thinking,
- lack of energy, chronic fatigue,
- constant sleepiness, falling asleep during the day,
- deterioration of the skin, loss of firmness, easier formation of wrinkles, faster aging of the skin,
- headaches,
- vision problems,
- joint and muscle pain,
- decreased physical performance,
- decreased immunity,
- weakened libido,
- metabolic and hormonal disorders,
- overweight and obesity,
- increased risk of chronic diseases (e.g. dementia, diabetes, cancer, intestinal diseases, hypertension, heart disease).
The most common symptoms occurring with disturbances in the continuity of sleep
- remaining in the constant state of alertness, easy waking up at every sound, movement,
- very short sleep – problem with falling asleep, and then waking up too early, e.g. at 4 a.m,
- intermittent, shallow sleep,
- suddenly waking up during the night and not being able to fall asleep again,
- waking up several times during the night feeling anxious or with your brain working hard and your thoughts occupied with everyday things,
- waking in the night with anxiety,
- waking in the night at the same time, e.g., 3 a.m,
- waking up at night with a rapid heartbeat,
- waking up at night feeling short of breath,
- waking up at night with a full bladder.
What are the causes of these types of sleep disorders and how to fight them? You will find out in the rest of the article.
Persistent waking at night – causes of the problem
The effects of sleep deprivation resulting from notorious waking up during the night can be very bad for us. Fortunately, there are several effective ways, thanks to which it is possible to restore the correct rhythm of sleep. However, the first step to resolve the phenomenon of waking up at night should be for us to find its cause. Here are the most common ones:
- stress,
- living under great pressure or in a state of constant nervous tension,
- accumulated professional or personal problems,
- a disordered sleep schedule, going to bed at very different times,
- exhaustion, excessive responsibilities,
- tendency to worry and think about problems and past or future events (especially at night),
- emotional instability, mood swings,
- psychological trauma,
- anxiety disorders,
- depression,
- manic disorders,
- hormonal disorders (e.g., hyperthyroidism),
- sleep apnea,
- asthma,
- restless leg syndrome,
- kidney disease,
- cystitis,
- prostate hypertrophy,
- hypertension,
- alcohol abuse,
- drug use,
- excessive use of coffee and other liquids or drugs with high levels of stimulants such as caffeine,
- use of medications and herbs with diuretic properties,
- B vitamin deficiency,
- staring at a screen that emits blue light (e.g. laptop screen, tablet smartphone) before going to bed,
- noise,
- Excessive light (e.g. lanterns penetrating into the bedroom),
- sleeping in an unventilated, stuffy room,
- too high a temperature in the bedroom,
- smoking a lot of cigarettes, sleeping in a smoky room,
- too soft or too hard mattress,
- a badly chosen pillow,
- wearing pajamas that restrict movement,
- overeating at night or, conversely, hunger resulting from eating too much too soon.
Waking up during the night – how to fight the problem?
How to stop notoriously waking up at night and regain uninterrupted, deep sleep? There are several ways, and much depends on the cause of the problem. It is its recognition that will help us begin to effectively counteract the ailment. If problems with sleep are combined with other symptoms, which could suggest some disease or if we have already been diagnosed with a disease and insomnia is directly related to it, it will be best to consult a doctor. It is certain that with the help of medicines or other treatment you will be able to eliminate the problem of night waking.
In most people complaining about shallow, interrupted sleep, however, the main cause of the problem is not a disease, but psychological factors, and more precisely excessive nervousness, susceptibility to stress, inability to distance oneself from problems. How to deal with the problem in such cases?
Ways of frequent waking in the night caused by psychological factors
Almost all of us are affected by the problem of stress, but we react to it differently. While some people cope well with stressful situations, taking everything at a distance, lightly and without internal tensions, others experience everything in depth, easily let themselves be dominated by negative feelings and everyday problems, often becoming a slave to their own emotions and a bundle of nerves.
If we function for a long time in a state of stress and nervous tension, or if we constantly worry and give in to negative emotions, we are not only exposed to sleep problems, but also to many other ailments and even more serious diseases.
If it is because of poor mental condition, constant stress, pressure, tension, you have trouble with shallow sleep and frequent waking, implement these simple tips, and you will quickly feel an improvement in the quality of sleep.
Before you go to bed, free your head from heavy thoughts and problems!
People who are completely immersed in work, responsibilities and tasks, and who are emotionally involved in things, very often fail to “switch off” before going to bed, quiet their thoughts and deeply relax. As a result, their brain is constantly working at high speed, sleep remains superficial almost throughout the night, and they wake up every now and then.
In addition, in people who are very nervous, constantly under strong stress and experiencing internal dilemmas, it is not uncommon to wake up abruptly at night with anxiety, palpitations, and even screaming, panic, fear…
To combat these unpleasant symptoms, we must try to return to a state of external equilibrium, and in the evenings, before going to bed, let’s try to relax thoroughly, clearing the mind of heavy thoughts, and let’s support ourselves with supplements that reduce stress and restore restful sleep.
How to relax before bedtime and free your head from tiring thoughts? First of all, let’s learn to observe them. When thoughts start to become negative, intrusive, overwhelming, immediately extinguish them and redirect your attention to something pleasant! Second important thing – if we are professionally active, let’s agree with ourselves that we leave work matters at work, and after returning home, let’s devote ourselves only to our own interests or family life.
What’s important is that you don’t start to analyse the events of the previous day or make plans for tomorrow while lying in bed. You can make your schedule for the next day in advance and when it comes to the past, there is no point in dwelling on it as life goes on. Remember that the time before bed is the time for mental calming. This is not a good time to stimulate the brain to work and for great deliberations.
In order to improve the quality of sleep and prevent night waking, it is also always worth in the evening to cut off from all factors that cause us nervous tension and negative emotions. The evening is a time for relaxation, so watch a light film or enjoy a good read, listen to some peaceful music to help you fall asleep, take an essential oil bath or do anything else that makes you feel good and relaxed.
Use relaxation techniques!
For people who struggle with shallow sleep and other sleep disorders, it is also extremely advisable, especially during the evening hours, to use relaxation techniques such as meditation, yoga, relaxation exercises, and visualization. They are very useful for the condition of our nerves, help to look at problems from a distance, go deeper into ourselves and regain internal balance. They also allow you to achieve a state of total relaxation and freely enter a dreamy atmosphere.
Opt for physical activity in the afternoon or evening!
Physical activity is a great way to oxygenate your brain and improve its work. It is also a method of increasing the level of happy hormones, such as endorphin or serotonin, and thus improving your mood, reducing stress, gaining distance from problems and getting rid of negative emotions. By dynamically marching, running, cycling or doing any other activity in the morning hours we also provide ourselves with a dose of physical effort, after which we sleep better and deeper.
Make sure you eat a diet rich in vitamins and minerals!
Minerals such as magnesium and calcium and vitamins: vitamin D, vitamin E, B vitamins take care of your well-being, guard the proper work of the nervous system and have a positive effect on the quality of sleep.
Lots of calcium can be found in milk and milk products, green vegetables, almonds, beans, and mineral water. Good sources of magnesium are: nuts, bananas, bran, dark chocolate and cocoa, lentils, kale, parsley.
Significant amounts of vitamin E are contained in seeds and nuts, as well as oil, vegetable oils, tomatoes, carrots, spinach, broccoli, groats, wheat germ. B vitamins are present in whole grain products, nuts and grains, beans, eggs, poultry, liver, and dairy products. Vitamin D can be found in products such as sea fish, fish oil, eggs, yellow cheese, mushrooms, and butter.
Take advantage of the sleeping and relaxing powers of medicinal plants!
Drinking evening infusions of herbs with calming and sleep-inducing properties, such as lemon balm , hops or valerian, may help us achieve a state of relaxation and facilitate entering a state of sleep. Another valuable support, both in the aspect of improving the quality of sleep, as well as stress reduction and general improvement of everyday well-being and psychological condition, may also be the so called “sleep aids”. Adaptogenswhich can be purchased in the form of convenient to use capsules.
Medicinal plants from the adaptogen group, such as ashwagandha, rhodiola rosea, Bacopa monnieri or gotu kola, are a proven treatment for many psychological problems, including sleep disorders. They combat anxiety, tension and fear, reduce stress, regulate mood, help restore inner harmony and restore healthy, deep sleep.
Check out an effective adaptogen formula that reduces stress, restores inner peace and improves sleep quality:
Restilen
Take advantage of the benefits of melatonin!
Melatonin is another substance, besides adaptogens, that can naturally help us regain a good night’s sleep. Its advantage is the ability to regulate the diurnal rhythm, which helps eliminate such inconveniences as problems with falling asleep, waking up at night, lack of sleep at night, and on the other hand sleepiness and snoozing during the day.
Melatonin normalizes the sleep-wake cycle, putting us in a state of weariness, sedation and sleepiness in the evening, allowing us to sleep deeply and uninterruptedly for about 7 hours and making us wake up feeling refreshed, rested, full of strength and willingness to act.
Check out the best melatonin preparation on the market which improves the quality of sleep, regulates mood and soothes nerves:
Melatolin Plus
Ways to wake up at night – some practical tips at the end
To get a better night’s sleep and avoid constant wake-ups at night, here are some practical tips:
- make sure that excess light in the bedroom does not cause you to wake up, ensure that the room is well darkened,
- make sure any outside noise does not disturb your sleep,
- do not sleep in a stuffy or smoky room, always air the room before going to bed,
- sleep in loose-fitting pyjamas that don’t restrict your movement,
- go to bed at approximately the same time,
- Check the condition of your mattress, it should be medium hard and comfortable to rest.
Check out the patent for a comfortable, good night’s sleep:
ChiliPAD mattress
Sources:
- https://www.healthline.com/health/sleep/why-do-i-keep-waking-up-at-3-am
- https://www.medicalnewstoday.com/articles/325294
- https://www.healthline.com/health/waking-up-too-early
