I refrain from drinking caffeine after the evening and thought that I finally fell asleep after cutting off the temptation of my smartphone, but if I wake up at 3 o’clock in the middle of the morning instead of the next morning, I will be disappointed. Experts explain the problem of waking up in the middle of the night even though you have fallen asleep.
Shuteye and sleep hygiene: the truth about why you keep waking up at 3am | Life and style | The Guardian
In recent years, it has been widely argued that “good quality sleep is important” and “8 hours a day is ideal”, but if you wake up in the middle of the night you will be discouraged. But waking up in the middle of the night is natural, said Alice Gregory, a professor of psychology at Goldsmiths College in London.
“Sleep is interrupted by a short awakening, but usually people go back to sleep without realizing what happened,” Gregory said, in fact most people are awake at night. thing. Awakenings at night are short and often memorable, but depending on the conditions, for example, if the temperature is too hot or too cold, you want to go to the bathroom, you have nightmares, or you can hear your baby crying at night. He seems to be clearly aware that he has woke up in the middle of the night.
Also, even if he wakes up in the middle of the night, he cannot say that he has insomnia. Gregory said that insomnia would need to be considered against other criteria, such as how often it wakes up at night and how long it stays awake.
“It’s a misconception that we’re sleeping all night, not everyone,” says Katie Fisher, who teaches proper sleep habits. According to Fisher, waking up about five to seven times in the middle of the night is not a major concern, and more importantly the mood when awakened. “Are you refreshing in the morning, or can you get up and move in 30 minutes after getting up,” says Fisher.
Fisher also pointed out that the reason for getting up at midnight is not necessarily the person’s health. “It’s very important that you have a child. Is your partner snoring or working on a shift?” Said Fisher, who could wake up in the middle of the night with noise. Argued that there is.
Of course, it is often the case that the cause of the night time wake up is your lifestyle. It is also important to be careful not to take caffeine after 15 o’clock and to drink plenty of water during the day. “Sleeping with mild dehydration can disrupt sleep,” commented Fisher. Eating meals until you are full before bedtime or drinking alcohol to fall asleep can also result in sleep deprivation. Fisher suggests that snacks to be picked before sleep are best served with whole-grain cereals in milk or toasted with peanut butter, and that it’s important to keep the rule of not bringing electronics into the bedroom.
Sleep specialist Marian Taylor pointed out that the fact that bedrooms can also serve as home cinema, work and dining rooms has linked beds to arousal in the brain. Therefore, if you wake up in the middle of the night and find it difficult to sleep, it may be a good idea to stand up. Also, waking up in the middle of the night and checking the clock, Mr. Taylor said that worrying that “ I woke up at 2 o’clock in the middle of the night ” itself may have further hindered falling asleep. Claims.
If you have concerns or stress that you can’t handle during the day, you may be worried about this when you are alone, and you may have trouble falling asleep. Therefore, managing your own stress and anxiety while you are awake can be said to be the first step to getting a good sleep.
However, ironically, the pressure of “having to sleep for 8 hours a day” and “having to have a good night’s sleep” seems to worsen sleep even more. Taylor said that it was important to stop thinking “you have to sleep well all night” and “you have to get a good score with a sleep tracker.”