sleep seems like a distant, well, dream. "Data Reaction Time =" 22 "> One minute you're deep in the zero,…
sleep seems like a distant, well, dream. “Data Reaction Time =” 22 “> One minute you’re deep in the zero, snoozing peacefully and dreaming of chocolate cake, next you are very awake in the night’s death and going back to sleep seems like a distant, well, that dream.
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.0em) Mb (0) – sm Mt (0.8em) – sm” type = “text” content = “If this sounds familiar, you are really Not alone, a new study published in Sleep Medicine [n / a] estimates that about a third of adults wake up at least three times a week, and over 40% of the 3am wakers may have trouble falling asleep. ” Data Reaction = “23”> If this sounds familiar, you’re really not alone, a study recently published in Sleep Medicine estimates that about a third of adults wake up at night at least three times a week and over 40% of the 3am wakers may have trouble falling asleep again.
While you get a chalk some mid-night wakes up to a phase, if it happens regularly, it can have some pretty serious consequences on your health both physically and mentally.
But how does your body tell you when you wake up in the middle of the night? And how can you stop happening?
We consulted the sleep experts to find out what led you to join the big wake up club and the best way to opt out of your membership so you can enjoy a proper night’s sleep zzzz.
<p class = “canvas-atom canvas text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm” type = “text” content = “Stress and anxiety arouse you all the way up in the middle of the night. “Broken sleep or inability to fall asleep is recognized as a symptom of depression and general anxiety disorder. If you are constantly experiencing disturbed sleep, your body may try to send you a warning sign that your mental health is suffering, “explains Abie Taylor-Spencer, a Smart TMS technician, a mental health clinic specializing in transcranial magnetic stimulation. data reaction time = “28”> Stress and anxiety can definitely awake you in the middle of the night. “Broken sleep or inability to fall asleep is recognized as a symptom of depression and general anxiety disorder. If you are constantly experiencing disturbed sleep, your body may try to send you a warning sign that your mental health suffers,” explains Abie Taylor-Spencer, Smart’s Techniques. TMS, a mental health clinic specializing in transcranial magnetic stimulation
So why causes stress in the middle of the night?
“When your body experiences anxiety, stress hormones release adrenaline and cortisol, leading to physical symptoms such as tolerance, alertness and increased heart rate. This high excitement makes it difficult to relax and reduce the ability to fall or stay in restful sleep.”  If you suspect mental problems affect your sleep, Abie suggests that you visit your doctor who can organize a treatment plan that may include cognitive behavioral therapy. If the sleep problem persists, they can also refer to a sleep clinic.
You may think that you take all the steps to get a good night’s sleep, but so many people neglect the most obvious thing, their sleep environment. “A good environment is an important part of getting deep, restoring sleep and it means everything from the right light and temperature in your bedroom to the right mattress shelves,” says Dr. Nerina Ramlakhan, Silentnight sleeping expert.
“Turn your bedroom into a soothing space that you really want to spend time, guarantee you sleep better.”
The afternoon cube can affect your sleep [Photo: Getty]
If you have trouble sleeping or waking up, feel tired, no matter how much sleep you get Dr Ramlakhan suggests minimizing your caffeine intake and drinking more water, herbal teas and diluted fruit juices.
“Feeling once again that continually controlling time is the biggest disturbance of sleep, but for so many of us it’s a habit that’s hard to break,” explains Dr. Ramlakhan. “If you wake up at night and immediately check the time , you are likely to start calculating how many hours you have left before the morning and worry about how much sleep you miss. “
This causes awake, stress, sleepless bicycle and it’s a terrible bike to enter. Obsessively check the time will only make you more stressed and less able to drive back. By all means, you use the phone as an alarm clock, but fight the congestion to control it every time you wake up during the night. “
<p class =” canvas-atomtext text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm “type =” text ” content = “Wait always at midnight to go to loo? has a condition called nocturia – described by NHS as the usual need to go up during the night to urinate. And that’s quite common. A study in International Neurourology Journal & nbsp; found that of the 856 persons surveyed, about 23 percent of women and 29 percent of men observed nocturia. “data-reactid =” 55 “> Always wake up in the middle of the night to go to loo? You can have a condition called nocturi – described by NHS as the usual need to get up during the night to urinate. And it’s quite common A study in the International Neurourology Journal found that of the 856 people surveyed, about 23 percent of women and 29 percent of the men observed nocturia.
According to NHS, the causes of night tissue are drinking too much fluid before bedtime, urinary tract infections and an overactive Diabetes can also be a factor, because too much sugar in the bloodstream forces your body to extract fluid from your tissues, making you thirsty and possibly encouraging you to drink and pee more.
If you lower your evening fluid intake does not do it It may not be worth seeing a doctor for other explanations.
Can your blower wake you? [Photo: Getty]
The pre-bed time roll of Insta can cause you to wake during the night. “Our energy tends to run within 60-90 minute bikes and the bike just before we go to bed is important for a good night’s sleep,” says Dr. Ramlakhan. “When light levels drop in the evening, our circadian hours turn on and stimulate the production of sleep hormone melatonin. But the use of technology before bed interferes with this natural process.”
Dr. Ramlakhan says that screens on phones and tablets emit blue light that suppresses the production of melatonin from the brain’s pineal gland and stimulates the production of the chemical dopamine which makes us feel alert and “turned on”.
To avoid waking, she recommends an electronic sundowner 60-90 minutes before bed. “This will calibrate your circadian rhythm and let your brain shut down and prepare for sleep,” she says.
You might think that some pinots will help you float, but alcohol can cause chaos with your sleep cycle. A new study showed that drinking higher doses of alcohol was found to reduce the amount of REM (Rapid Eye Movement) sleep and resulted in a deeper sleep in the latter half of the night.
The same study also proved to have a negative impact The part of the brain that usually controls the body during sleep. Thereafter, the researchers concluded that alcohol had disturbed the restorative effects of sleep.
So if you are looking for quality rest at night, it’s worth reducing your alcohol intake.
Certainly we love everyone a weekend, but it can affect your overall sleep patterns and cause the 3am awake ups. “Although I’m sure we’re all guilty of enjoying a lie on a Sunday morning, the schedule you maintain during the week bothered to contribute to good sleep hygiene,” explains Abie Taylor-Spencer.
She proposes setting up a routine where you fall asleep and wake up at the same time every day – even on weekends. As long as Saturday morning is in. “To ensure consistency in your sleep habits allows your body to set an internal clock and let you go sleep faster and avoid waking up.”
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