Does night awakening slowly but surely ruin your life? Here’s how to identify problems and find solutions.
In some cases, it is quite clear what causes sleep problems. If you wake up in the middle of the night because you have to go to the bathroom, it is clear that the problem is an overactive bladder, the alcohol that you drank before bedtime or some other similar cause. Unfortunately, there are also other cases when the cause of insomnia cannot be easily detected.
The recommended amount of sleep at night is not cast in stone. Most adults need 7-9 hours of sleep during the night, but maybe you will not be one of them.
In addition, our sleeping needs change as we age, so you probably won’t need the same amount of sleep as you did in your twenties. If you notice that you wake up regularly during the night, then you need 30-40 minutes to get back to sleep, move the time when you go to bed for 30 minutes.
Do not change the wake-up time in the first two weeks. If the waking episodes continue, you may need professional treatment.
Regular exercise, avoiding caffeine, alcohol, and tobacco, and changing the environment during sleep (if your partner is snoring or has a restless sleep) will all benefit your sleep.
Experts also recommend that daytime sleep should be limited to a maximum of 20 minutes a day, and it is best to completely eliminate this habit. Of course, the use of devices such as cell phones, computers, and television late at night is not recommended for people suffering from insomnia.
Do you want to avoid hours and hours of rolling in bed while trying to fall asleep again? If you can’t go back to bed 15 minutes after waking up, get up and do something that will relax you and help you fall asleep again.
Such an activity may be reading some boring books or some easier home tasks. When you feel overmastered by your dream, you will go back to bed. This will teach your body to associate the bed with sleep. The most important thing is to preserve peace and to avoid stress.
When you start counting the hours you have lost during the night and you feel anxious about it, meditate. This activity is as good as sleep.