Stress, consuming too much alcohol or caffeine and hormonal changes are major factors in people waking up at the same time every night, a health expert has revealed.
GO Healthy naturopath Inge Verstraeten told Bed Threads the process of waking up and being unable to fall back asleep is called ‘sleep maintenance insomnia’.
While this is a common for many individuals, simple lifestyle changes or health checks can be the key to getting good night’s sleep without interruption.
It’s best to consult a doctor or GP if sleep disruptions are ongoing.
GO Healthy naturopath Inge Verstraeten told Australian lifestyle company Bed Threads the process of waking up and being unable to fall asleep is called ‘sleep maintenance insomnia’
Stress
Feeling stressed is one of the most common reason sleep maintenance insomnia occurs and, in some cases, can lead to a full sleep disorder.
Inge said when feeling stressed the body’s nervous system is active and produces hormones that keep you awake.
‘If you are already on the brink of waking up, this rise in stress hormones may just be enough to make that happen and stop you from falling asleep again,’ she said.
For this same reason, feeling anxious can also lead to staying awake or waking up at night.
Inge said when feeling stressed the body’s sympathetic nervous system is active and produces hormones that keep you awake and alert
Hormonal fluctuations
Fluctuations in hormone levels, such as a during a woman’s menstrual cycle or menopause, can also interrupt sleeping patterns.
‘A sharp decline in progesterone just before the onset of a woman’s period can make it difficult for some women to stay asleep during the night. This is due to the fact that progesterone stimulates the release of GABA, a neurotransmitter that helps promote calm and relaxation,’ Inge said.
The drop in progesterone makes the brain becomes more active and can make it harder for a women to fall asleep or stay asleep.
Fluctuations in hormone levels, such as a during a woman’s menstrual cycle or menopause, can also interrupt sleeping patterns
Lifestyle choices
READ RELATED: Coronavirus: UK 'not considering' compulsory face masks in workplaces
Particular lifestyle choices are known to lead to feeling awake before bed or waking up at any point in the night.
Health experts suggest not drinking too much alcohol during the week, not consuming caffeine at night and putting away digital devices an hour before bed.
According to Healthline, other lifestyle factors that impact sleep include smoking, not using up enough energy through exercise, taking daytime naps and eating soon before bed.
How to sleep without interruption
In order to get a better night’s rest, there are a number of strategies that can be implemented before considering medications.
Healthline recommends going to bed at the same time every night, ensuring you sleep in a dark, quiet, comfortable space and make sure you are sleepy before bed.
Those who aren’t tired should turn to reading, meditation or listening to relaxing music until they are ready to sleep.
Thinking relaxing thoughts to create a guided visualisation can also help create a sense of calm.
Source:
