If you sleep alone, you might find yourself waking up in the night gasping for air.ĭuring the day, those with sleep apnea may experience drowsiness and morning headaches, which are also signs you should speak with your doctor. If you sleep with a spouse or partner, they might report irregular breathing or heavy snoring. Since this can be serious, it’s important to look for the signs. Sleep apnea is when someone has trouble breathing during the night or intermittently stops breathing altogether. How to fix it: If you’re experiencing long-term issues with waking up in the middle of the night, asking your doc to check your thyroid function could help. Researchers don’t understand the exact mechanics of how the thyroid can interfere with sleep yet. However, hypothyroidism (an under-active gland) can be just as impactful. ![]() Hyperthyroidism, when your thyroid is overactive, seems to be the main culprit. ![]() Studies link issues with the thyroid gland in your neck to a number of different sleep conditions. If you’ve ruled out environmental factors and you’re still wondering why you keep waking up at night, the answer could be medical. What medical conditions make you wake up at night? How to fix it: In the long run, it’s a solid idea to limit the amount you drink for the few hours before bedtime. ![]() It can mess up your circadian rhythm, shorten your sleep cycles, and cause breathing issues like snoring or poor oxygen intake.īy drinking alcohol before bed, you’re trading a good night’s rest for reduced sleep quality overall. You might feel like booze can help you drop off to sleep, but does it help you stay there? Not according to studies that link the sauce with all sorts of sleep-related woes. That’ll help food slide down rather than up. If you simply can’t resist that midnight meat feast pizza, prop yourself up with some pillows so you’re sleeping in a more elevated position. How to fix it: Avoid heavy meals an hour or 2 before bed. Simple gas can be enough to wake lighter sleepers while things like indigestion and acid reflux can be more disruptive to your sleep. While you’re trying to sleep, your body is busy digesting all that grub and it’s not shy about how it happens. IndigestionĮating large, rich meals too near your bedtime can agitate your gut and cause you to wake up in the middle of the night. It also produces low, consistent white noise which can drown out distractions. Simply setting a fan on your nightstand can do wonders for nighttime heat. How to fix it: If you can, set your bedroom temperature so it’s nice and cool. This means you’ll often wake up before you get to the deeper, more beneficial stages of each cycle. In earlier stages of your sleep cycle, you’re particularly sensitive to the temperature of your environment. Your core body temperature drops when you’re asleep. ![]() How to fix it: Avoid using your phone for at least an hour before bed, or try a blue light filter if it’s simply unavoidable. It can also make you less alert in the morning. The blue light frequency from your phone’s screen messes with your sleep pattern, and can even wake you up in the middle of the night. Your circadian rhythm is like an internal clock your body has that helps regulate sleep. That’s great for keeping up with the latest TikTok trends, but looking at screens before you go to bed can cause problems with your circadian rhythm. In fact, you’re likely reading this article on a phone right now. Technology overloadĬhances are, you use your smartphone a lot. There could be lifestyle factors affecting the quality of your sleep. If you’re waking up throughout the night, check your environment. Lifestyle factors that can affect your sleep
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