What to do if you wake up late at night and can't get back to sleep
How to fall asleep after suddenly waking up at night (photo: Freepik)
Do you often wake up at night? Can't fall asleep and can't find a place in bed? Experts at the National Library of Medicine say there is a solution.
What are the causes of night wakings
If you see that it's 2 a.m., 3 a.m., or even 4 a.m. and you still have time before your alarm goes off, you're not alone. Sonology scientists say that this phenomenon is very popular.
Studies show that at least one-third of people wake up in the middle of the night at least three times a week. However, there's usually a reason why our body naturally decides it's time to get out of bed.
Luckily, these problems are usually not serious for most, but they can be annoying and worth seeing a doctor if poor sleep is affecting your life. If sleep is regularly disrupted at night, it can have a negative impact on the body.
Psychologist and sleep specialist Dr. Alexa Kane says there are steps you can take to help pinpoint the problem and start getting a good night's rest soon.
She suggests ignoring the time you wake up altogether, even if it may seem like it's on the clock, as the problem is more than likely elsewhere.
According to Dr. Kane, the real concern arises when you are unable to fall back to sleep at all until the morning after waking up.
Waking up late at night can be caused by a variety of factors, such as a sleep disorder or stress. A very common cause can be simply human nature.
The place where you sleep can also be the cause of the problem, which can be a little more difficult to solve. Maybe it's an ambulance siren, a neighbor's radio going off in the apartment next door, or an annoying streetlight shining directly from your side of the bed.
What should you do if you wake up at night and can't go back to sleep
The next time you wake up early, give yourself 15-20 minutes to fall back asleep, as this may happen naturally.
If you stay awake longer, it's better to get out of bed, advises Dr. Kane.
"Our brains are very associative. This means that if we stay in bed for long periods of time when we are awake, our brains may associate the bed with waking activities, such as worrying and planning, rather than sleep," the expert said.
Getting out of bed breaks this association.
Relaxation exercises can help you turn off your body's "fight or flight" response and activate the "rest" response. When your body calms down and you feel sleepy again, go back to bed.
You may be interested in 12 sleep tips that will make you sleep like a baby.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
