Because we often wake up in the middle of the night, and what you can do

There are several reasons why our evening is disturbed, resulting in waking up in the middle of the night. The most common factors affecting our sleep are drinking caffeine or alcohol late in the day, a bad sleeping environment (e.g. poor lighting conditions), a disorder or a condition. But sleep experts report that adults should sleep seven to nine hours a night for better health and well – being. For this reason, it is crucial to identify the cause of the evening awakening, so that you can address the problem at its root. Natural causes The symptoms of certain diseases intensify during the night: Pains, especially from arthritis, heart failure or sickle cell anemia. Respiratory problems with asthma, bronchitis or other pulmonary disease. Digestive problems, especially pain and cough from acid reflux or symptoms of irritable bowel syndrome. Hormonal problems: Several women often wake up in the night when their hormone levels are disturbed during their period or during menopause. Flushing and night sweats also disrupt sleep. Brain and nerve diseases, such as Alzheimer’s and Parkinson’s disease. Frequent urination may hide urinary tract infection. Also, the need for urination may stem from the fact that it has probably consumed many fluids during the day, or due to other diseases (e.g. diabetes mellitus, heart disease) Some medicines to treat these conditions may also affect your sleep, including beta-blockers, antidepressants, ADHD medicines, decongestors, and respiratory medicines, containing steroids. Psychological causes Stress is one of the main reasons that causes symptoms of sleeplessness or causes awakenings at night. However, there are other mental health problems, such as: Anxiety disorders such as post-traumatic stress disorder Bipolar disorder Depression Schizophrenia Commons that prevent night sleep Some habits during the day may have negative effects on the quality of your evening sleep: Your sleep schedule: The frequent changes in sleep and awakening hours destabilize your inner clock (kircadian rhythm). Electronic apparatus: The blue light emitted from your mobile phone and your alcohol computer: A drink before sleep can make you sleep quickly, but you will wake up at night as its effect declines. Caffeine: It’s a stimulant that could take eight hours to get out of the system. Smoking: Nicotine is another stimulant that forces many smokers to wake up very early as their body seeks nicotine. The environment of your sleep Lighting, pets, or bedroom temperature are additional factors that make your sleep difficult. Experts suggest: Place a shader on the windows or wear sleeping masks to block the light. Use earplugs to cover any disturbing sounds. Keep room temperature between 18th and 22nd degrees Celsius Sleep disorders At the same time, there are other factors that may affect your sleep, such as: Sleep apnea: If you snore loudly and often, you may have obstructive sleep apnea. The tissues in your mouth and throat close your airway, which stops your breathing at once many times at night. Your brain wakes up often so you can breathe again. One of the most effective treatments is sleeping with a breathing machine that keeps your airway open. Restless Leg Syndrome: This causes a feeling of tingling or pinching that makes you want to stretch or move your legs. It can be more intense at night. Night terrors: These are scream episodes, or great agony, while you sleep. It’s more common in children, but it can happen to adults. Useful tips for not waking up during the night Avoid smoking and drinking caffeine, alcohol after noon Walk outdoors for at least 15 minutes each day to adjust your internal clock. Practice regularly, however, make sure you finish your training at least 5 hours before bedtime. Maintain a stable sleep schedule. Try to sleep and wake up at the same time every day. Avoid midday sleep. Follow a relaxing routine before bedtime. Take a hot bath, listen to soft music or read a book. Do not use devices with screens an hour before bedtime. Do not use your bed for anything but sleep. Keep the room quiet, dark and cool. In case you wake up and you cannot sleep again after 15 or 20 minutes, get out of bed and do an activity that relaxes you until you feel drowsy again.