Interrupted sleep during the night, which is the reason and the solution
Do you complain of interrupted sleep and that you wake up frequently in the middle of the night? Here are the right and the answer to this problem to sleep better and more smoothly and get a quiet night of sleep without interruption until the morning. Several experts have mentioned several reasons. Why they often wake up in the middle of the night, which results in depriving us of for long hours. An American study of Ali 9,937 people in sleep medicine indicated that there were more than 40% of study participants waking up at night at least three times a week and more than 40% of this group may have difficulty sleeping. Here is a host of many reasons to wake up at midnight.
The urge to urinate:
One of the causes of insomnia and intermittent sleep is the lingering urination. There are many triggers behind urinating at night. But if you find yourself waking up two to four times a night until you pee when you drink your evening drink, your water and electrolyte balance may be closed. Jonathan Steele states that if you consume a large amount of water without enough salt, the body tries to get rid of some of it. And that explains why you wake up in the middle of the night.
The solution: Steele proposes eating a warm drink about 30 minutes before bedtime and drinking a small glass of water with a small amount of untreated sea salt. Unprocessed salt works to deliver water to all cells of the body and ensures that your body retains it.
According to the National Sleep Foundation, a feeling of heat can make it difficult to sleep and thus, the room temperature. What you wear, not what you wear, blankets and blankets all make the body maintain the appropriate temperature. And this is what Mark Levy says a human doctor who is a primary care specialist in a center Mercy for a doctor in Baltimore.
The solution: People can sleep comfortably in a range of temperatures, but when the room temperature is between 60 – 65 degrees Fahrenheit, it is the ideal temperature. Also, try Bathing before bed. Dr. Levy suggests that you get a warm bath that raises your temperature. When you exit from the Bathing, you will experience a slight decrease in temperature, which is an indication that your brain is associated with sleep.
People with mild depression can experience intermittent sleep problems and difficulty sleeping. And that about 17% of women suffer from a low level of this disease. This is because the symptoms of depression can include negative thoughts, excessive anxiety, lack of energy, and body aches. Arte Gupta, a psychologist at Palo Alto California, states that there is a complicated relationship between sleep and mild depression, and it can be challenging to determine which comes first. Because it is a vicious circle, and a symptom of mild depression is that you have bad sleep habits that make you wake up at night. When you do not get a good night’s sleep, it will be challenging to work at high capacity the next morning, and thus you feel tired, anxious, and lack of sleep the next day.
The solution: Symptoms of mild depression may be similar to the symptoms of menopause in women, and therefore it is necessary to discuss the matter with a medical care professional to obtain the appropriate solution. Also, see the causes of light sleep and its treatment.
Interrupted sleep and social media addiction late at night:
If you have a sleep routine that prompts you to go to social media before bed. Dr. Richard Del Hallenser, MD, from the Institute of Innovations at John Carl University in Ohio, states that exposing the eyes to light during the evening stops the body from producing melatonin, the sleep hormone. Tablets are the light source that is close to the face before bed, which makes you suffer from difficulty sleeping for a long time and interrupted sleep permanently.
The solution: try to lower your room lights and determine the last hour before bed by not following social media. Research indicates that the blue light from smartphones is the most problematic and spoils your deep dormancy, thus advising you to turn off the phone when sleeping.
Aging and intermittent sleep:
Everyone has their biological clock, which determines when the elderly are considered, and they wake up at night, but from the age of about 40, your watch begins to change. The researchers are still not sure what the cause is, but the result is that the body naturally wakes up early, which reduces the amount of sleep you get. And Hans Van Dongen, director of the Washington State Sleep Research Center, explains that when you reach 60, you can wake up in the middle of the night two hours earlier than you were in your thirties.
The solution: try to set a sleep schedule, and if you are concerned that you will remain awake, it is best to move to bed earlier than usual.
Essential ways to help in treating restlessness to sleep deeply
Intermittent sleep and breathing problems:
When you have a blockage in the nose, whether it is due to seasonal allergies or a cold, you will likely wake up during the night because you have difficulty breathing. Still, there are other factors that can permanently narrow your airways, such as nasal polyps, tonsils, large tongue. All of these conditions can lead to increased sleep disorders. When researchers at the Sleep and Human Health Institute in Albuquerque studied that 20 people have chronic insomnia due to difficulty breathing at night.
The solution: It may not help you solve the underlying problem, but it does give you rest at night, which is sleeping on one side because breathing problems increase when you sleep on your back. Stephen Park, an associate professor of ENT treatment, says that to enjoy a long time at night, solve breathing problems.
Sleep apnea and its interrupted sleep:
Many people believe that sleep apnea causes people to stop breathing at night. This symptom affects men who are overweight, and even if you have a healthy weight, women can suffer from sleep apnea due to symptoms of menopause.
The importance and benefits of sleeping for the body is paramount to know for your health
Women have symptoms that differ from men and sleep apnea causes such as fatigue, anxiety, and depression.
The solution: is to check with your primary care specialist to eliminate fears associated with sleep apnea and to determine whether or not you have a disorder.
Intermittent sleep and thyroid problems:
The overactive or inactive thyroid gland can lead to problems with hormonal balance and make it difficult to sleep or interrupted sleep, as well as cause sleep disturbances in the long run. When you suffer from hyperthyroidism, it produces adrenaline and can suffer from anxiety and stress and prompt you to wake up in the middle of the night a lot. When you suffer from hypothyroidism, the probability of sleep apnea increases by 35%.
The solution: the doctor can determine thyroid problems and if you suffer from overactive gland or lack of activity in the liver and prescribe medications necessary to solve the problem and also improve your diet and try to eat more foods that contain a percentage of iodine or zinc and selenium and these foods that the gland needs Thyroid to function correctly.
Intermittent stress and sleep:
Stress or anxiety can always make you suffer from interrupted sleep because psychological pressure activates parts of the brain associated with interest and excitement, according to a 2012 study that stress can cause a vicious cycle of insomnia.
The solution: You can use relaxation and sleep techniques such as mental meditation and progressive relaxation to achieve some effectiveness in treating sleep disorders, including frequent waking at night and trying to start psychological and behavioral therapy to improve your sleep quality.
Intermittent sleep and acidity:
Acid reflux can affect your sleep and lead to heartburn. The acid in the esophagus causes a muscle reaction to return, which disrupts your sleep and thus increases the difficulty of sleeping.
The solution: Try to change the pattern of your meals, eat small meals, not eat late at night, and lose weight. These things can go a long way in treating acidity.
Vitamin D deficiency and intermittent sleep:
Research indicates that more than 40% of adults in the United States suffer from vitamin D deficiency, a problem linked to cardiovascular disease and cancer. And that people who suffer from vitamin D deficiency suffer from interrupted sleep and sleep for less than 5 hours a night, wake up for a minute or more in the middle of the night.
The solution: Expose the body to the sun, and the daily value of vitamin D is 600 IU and eat foods rich in vitamin D such as fatty fish, eggs, milk, orange juice.