If you’re having trouble staying asleep through the night, then you need to read this.
A lot of people have this problem. An estimated 27% of adult Americans have trouble sleeping through the night, so the sleep aid business has become an important one.
Sleep deprivation can lead to a smorgasbord of health problems down the road, but how do you get better sleep if you’re naturally restless at night? In this post, we’re going to tell you how to stay asleep at night and wake up refreshed and ready to take on the day.
It’s time to say goodbye to those middle of the night awakenings. There’s always a deeper issue when you have trouble sleeping, so let’s figure out what yours is and fix it. Why wait any longer? Let’s get to the bottom of this.
Sleep Deprivation: Why You Need to Stay Asleep
Let’s talk about what sleep deprivation can do to your body and mind if it persists for too long. Some of the possible health complications are terrifying, so you should be focused on getting the proper amount of sleep at night. This is easier said than done for some people, however.
In the Short Term
Some of the short term effects of sleep deprivation include increased stress and inflammation. When your body isn’t getting the proper amount of time to heal itself and recharge at night, these things pop up.
Inflammation makes it hard for your body to heal injuries and recover from aches and pains, even causing soreness itself. The effects of stress are well-documented, leading to much more serious health problems across the board.
Lack of sleep can also lead to emotional distress, moodiness, and cognitive problems. Everyone’s had days where they’ve not been themselves because of sleep issues. It’s a fact of nature that when you don’t get enough sleep, you’re not happy and thus not fun to be around.
In the Long Term
The long term is where things start to look a little direr. Long periods of sleep deprivation have been linked to high blood pressure, metabolic problems, heart disease, and various cancers.
If you’re not sleeping, then you can’t be healthy. High blood pressure gives you a much higher risk of hypertension and stroke, while metabolic problems can lead to other life-changing diseases like diabetes.
How do you ensure that you’re getting the proper amount of sleep? Well, there’s a good chance that there are some things that you’re doing to yourself during the day that are causing you to wake up at night.
There are lots of medications available to aid with sleep, but it’s always better to tackle this beast naturally, if possible. Let’s look at what you can do to better your sleep quality and even make it all the way through the night most of the time.
How to Stay Asleep and Feel Refreshed
Like we said earlier, there are most likely things that you’re doing during the day that cause you to wake up at night. Of people that report having trouble sleeping, more of them have problems with waking up at night than falling asleep. Why is this?
To understand how this happens, you need to look at how sleep works. There are 4 stages of a normal night’s sleep. The first two are considered “light sleep” while the 3rd is deep sleep and the 4th is REM sleep. Most of a person’s sleep is made up of light sleep, which is very easy to wake up from.
A lot of issues arise when people oscillate between the different stages of sleep. This is when people are most likely to wake up. If you have trouble getting to or staying in a deep sleep, then you’re probably someone who wakes up a lot. But, there’s probably an underlying reason for this.
Don’t Have Late-Day Caffeine
The effects of caffeine are obvious. It’s said that if you have a coffee or black tea within 6 hours of going to bed, then you’re likely to lose about an hour of sleep.
While caffeine doesn’t always prevent you from falling asleep when you’re tired, it does keep you in light sleep stages for longer.
Don’t Drink Too Much Alcohol
Doesn’t booze help you fall asleep? It does have things that cause drowsiness, but there are also stimulants in alcohol that trigger brain activity that is only meant to happen while you’re awake. You’re also more likely to need to use the toilet in the middle of the night when you’ve been drinking.
Alcohol is heavily linked with breathing issues and sleep apnea. If you’re a snorer, then you should talk to your doctor to learn more about what alcohol is doing to your breathing and your sleep.
Your Diet Is Keeping You Up
Your diet has a huge effect on how your body acts while you’re trying to sleep. For example, those with high-carb diets are likely to experience middle of the night drops in blood sugar, as their bodies are used to high glucose and insulin levels.
Having a small, healthy snack before bed can fight off hunger pangs that you might experience during sleep. You should never eat too much before bed because your body has to process all of that food. High in fat foods are also proven to cause nighttime waking, so no more chips right before you go to sleep.
Stress & Anxiety
Stress and anxiety are caused by sleep deprivation, but they can also be the cause of sleep deprivation, so it’s a vicious cycle. Those that are anxious or stressed out are less likely to be able to turn off their brains (so to speak) and get good sleep.
Exercise and a balanced diet can help relieve nighttime stress, but there are also different herbs you can take to improve restfulness. They can calm the body and balance out your stress hormones.
Sedative herbs like California poppy, kava, jujube, and lobelia, used in small doses, are proven to help the neurotransmitters that turn your brain on and off.
Breathing exercises and meditation can be a huge help when it comes to calming the brain down and relaxing. You can find guided meditations online, but learning a few exercises on your own should help you find rest in the middle of the night when you wake up.
Many people that wake up at night start to let their mind wander, which can make it hard to get back to sleep. Breathing techniques and meditations can calm the brain down and get you back to sleep quickly.
Lights & Stimulants
Keep your room as dark as possible. Turning lights on when you wake up suppresses melatonin, which is the chemical in your brain that makes you sleepy.
You should also avoid any little things that stimulate your mind. Clocks are good for waking you up in the morning, but if you can’t sleep they’re also good at keeping you up at night. Many people sleep with their smartphones beside them, which is another engaging thing for your brain to be stimulated by.
Keep your phone in another room and unplug your bedside clock if you can’t sleep.
Rest Easy Friends
Now that you know some of the issues that might be keeping you up at night, you can try and focus on them and eradicate some. Things like exercise and diet are always good to work on anyways, but when it comes to your sleep, you don’t want to mess around.
Try to get your hands on some sedative herbs and see how they aid your ability to stay asleep at night and remember to practice relaxation techniques next time you’re lying awake at night.
Getting quality sleep will trickle into other facets of your life, so take what you’ve learned today about how to stay asleep and make some positive changes. Your body and mind will love you for it.