Do you often wake up in the middle of the night and then toss and turn, while you would rather just sleep through? You are definitely not alone. Many people suffer from this, and it can be quite frustrating. It not only affects your mood, but often also your performance and energy the next day. Fortunately, there are plenty of ways to tackle this. In this blog, we will discuss the causes and practical tips to sleep better again.
Why do you actually wake up at night?
Everyone wakes up during the night, and that is normal. Your body goes through sleep cycles of about 90 minutes, and between those cycles you sometimes wake up briefly. But if you can't get back to sleep after that, it can be due to several things:
1. Stress and anxiety
Are you worried or is your head full? This can cause you to wake up. Stress hormones such as cortisol then remain active, and your body remains "on", so to speak.
2. Irregular sleep pattern
If you go to bed at a different time every day, your biological clock gets confused. Your body doesn't know when it's time to rest or be active, which can cause nighttime awakenings.
3. Physical causes
Sometimes there are very simple reasons: you are thirsty, need to go to the toilet, or you are not feeling comfortable. Medical causes such as sleep apnea can also wake you up from your sleep.
4. External factors
A snoring partner, too much light in your room or noise from outside can wake you up. Even a bedroom that is too warm or too cold can be enough.
What can you do about waking up at night?
1. Create a pleasant sleep ritual
A good ritual helps your body to relax and prepare for the night. For example, try:
- A cup of herbal tea without caffeine.
- A few minutes of breathing exercises or meditation.
- A warm bath or shower.
These are simple things that can really make a difference.
2. Make your bedroom dark and quiet
Light and noise are major culprits. Use a sleep mask or blackout curtains to darken your room. Are you bothered by noises? Earplugs or a white noise machine can help.
3. Avoid screens before bed
The blue light from your phone, tablet or laptop inhibits the production of melatonin , the hormone that helps you sleep. Try to avoid screens an hour before bedtime and choose a calming activity, such as reading.
4. Get out of bed if you can't sleep
Have you been lying awake for 20 minutes and your mind keeps racing? Don't stay in bed, but get up and do something calming, like reading a book in dim light. Don't go back to bed until you feel yourself getting sleepy.
5. Drink enough water during the day
Feeling thirsty can wake you up at night. Make sure you drink enough during the day, but limit your fluid intake a few hours before bed to avoid having to go to the bathroom.
6. Use melatonin as an aid
Sometimes a small dose of melatonin can help you sleep more deeply. But be careful: this is not for everyone, so always talk to your doctor before trying supplements.
7. Tackle stress
Stress is one of the biggest culprits. It helps to take a moment in the evening to clear your mind, for example by keeping a journal or doing yoga.
8. Eat light and avoid caffeine in the evening
Heavy food and caffeine keep your body active when you should be relaxing. Instead, opt for a light snack like a banana, some nuts or a piece of dark chocolate.
When should you seek help?
If, despite all these tips, you still wake up frequently and you notice that it is affecting your daily life, it is wise to consult a professional. A doctor or sleep expert can help you discover if there is an underlying cause, such as a sleep disorder.
Finally
Waking up during the night is incredibly annoying, but with a few adjustments you can improve your sleep. Whether it’s a relaxing ritual, avoiding screens, or tackling stress: it’s the little things that make a difference. Give yourself some time to develop new habits and be patient. Ultimately, a good night’s sleep is a gift to yourself and your health.
What do you do when you wake up at night? Do you have a golden tip that can help others? Let us know in the comments!
