Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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Struggling to catch some Zzz’s? Discover why you can’t sleep and learn three easy ways to fix it!

Chapters:
0:00 Intro
0:15 1. Delayed Sleep Wake Phase Disorder
1:34 2. Insomnia
2:26 3. Sleep Anxiety
3:06 The Fix is In
4:28 Outro

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Sleep paralysis occurs when our brain is awake, but our bodies are still in REM mode. This makes us feel paralyzed.

0:00 Intro
0:30 You can stop breathing during sleep.
2:39 You’re paralyzed while asleep.
4:07 Narcolepsy is an autoimmune disorder.
6:05 Nightmares are more common in adults than children.
7:22 Tiebreaker
7:58 Outro

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Sleep apnea happens when you stop breathing in your sleep. Sleep apnea may raise other health risks like, high blood pressure, diabetes, heart disease, and stroke. Excess weight, use of drugs, smoking, medical conditions are some factors that may increase the risk of sleep apnea.

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It’s no secret that a lot of people struggle to fall asleep, or stay asleep. According to the American Sleep Apnea Association, about 50 to 70 million Americans have sleep disorders. One in three adults do not get the recommended amount of uninterrupted sleep they need nightly to optimize their health.In 2022, only 32% of Americans reported very good or excellent sleep. 

If you have difficulty with sleep, be it falling asleep or staying asleep, you have to fix the problem. Easier said than done, right? Sleep is a fundamental part of your overall health and well-being, and insufficient sleep can negatively affect your health. That is why many sleep experts recommend establishing a healthy nighttime routine. Give yourself an hour or more to relax before you actually go to bed. Wrap up your tasks around eight o’clock at night and take time for yourself. 

In this post, we will detail some helpful tips that can calm the mind and body before bed. Take some quality “me time” at night because you can’t care for others if you don’t care for yourself. You don’t have to do everything on this list, but a lot of people find many portions of this routine very helpful.

Watch Your Favorite Show

There is a lot of evidence that indicates a problem with screen time before bed. Going from your computer, to the TV, and then to your phone as you get into bed is not what this tip is about. Most people have busy schedules, so allot one hour, or thereabouts, to watch an episode of whatever you are watching. That could be your favorite show or some funny YouTube videos. It is 100% acceptable to spend time on other things that work, chores, or schoolwork. You can easily get lost in your priorities, but don’t forget that your health is also a priority. Just make sure to turn off screens about an hour before bedtime. 

Plan Your Day

Not to add another item to your to-do list, but this can be a great thing to add to your nighttime self-care routine. Plan out your next day in order to get a better visual of what you need to do. Once you write your list, separate your hard priorities, soft priorities, and non-urgent tasks. Do you like to accomplish tasks in blocks of time? Place the priorities in your planner and choose time frames, during which you can complete them. Add your most difficult tasks to the start of your day because your brain will be fresh, so you can knock them out in a breeze. 

A Break Is Encouraged

It is perfectly acceptable to take a break. In fact, you deserve a break! You have probably been sucked into the work vortex, being pulled every which way to complete tasks with quick turn-around deadlines. When you have a moment to yourself, taking a break to rest can feel unproductive, but this relaxation time is often necessary for your overall health. After a long day of racing around town or a stressful day in the office, put yourself first in the evening. Your self-care nighttime routine is the break you deserve.

Hone Your Skin Care Routine

It’s easy to just skip your skin care routine after a long day. The energy levels are low and the effort to care for your skin just isn’t there. Don’t be that person! Your skin needs love, too! Going through your nightly skin care routine can help prevent breakouts, which can often result from stress, overeating, or lack of skin cleansing. This routine doesn’t have to be a 15-step process, just so you know. You can use a simple cleanser, moisturizer, and eye cream as your primary products. Just make sure they are high quality and as natural as can be. 

Read A Good Book

A lot of people want to read, but they can’t find the time. Reading in the morning is not feasible and you definitely don’t want to read during your lunch break. Why not incorporate reading into your nighttime self-care routine? Reading can help you unwind and may even help lull you to sleep after a solid 30-40 minutes. This is a great thing to do in place of watching TV right before bed. If reading an actual book proves difficult, consider listening to an audiobook. This is a great option, but just make sure you aren’t playing games on your phone while you listen to the book. Lie in bed and let the writing take you places. 

Tidy Up Just A Little

A 10-minute tidy-up can go a long way in relaxing your mind before bed. You don’t have to worry about a cluttered room or mess if you spend a small amount of time cleaning up at night. Nobody wants to wake up to a sink full of dishes or a pile of clothes that you didn’t put away. Waking up to a task like this can bring your mood down in the morning because it makes it seem like you have more things to do than there really are. Don’t let yourself start out in a slump! Set a timer on your phone for 10 minutes and clean up as much as you can during this time. A huge mess can seem intimidating, but you’ll be surprised to see how much you can tackle in just 10 minutes!

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According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

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There’s no worse feeling than crawling into bed at a reasonable hour to get your eight hours, but then you can’t fall asleep. So what do you do in this situation besides count sheep? You stare at the ceiling, let your thoughts race through your mind, and say goodbye to the good night’s sleep you were trying to get. If this happens to you, please understand that you are not alone and there are natural remedies that may help lull you to sleep.

According to the Centers for Disease Control and Prevention (CDC), about 70 million American adults deal with chronic sleep disorders. The American Academy of Sleep Medicine estimates that about 35% of adults struggle with insomnia, a condition that makes it difficult to fall asleep or stay asleep. Roughly 10% of American adults deal with long-term insomnia, a condition that makes it near impossible to get enough sleep three nights or more per week. 

Once you receive an insomnia diagnosis from your doctor, you may receive recommendations for cognitive or behavioral therapy. Additionally, there may be lifestyle changes and healthier habits to start adding to your nighttime routine. A number of sleep experts recommend experimenting with different modalities to help promote better sleep. Some of the more popular recommendations include meditation, stimulus control, mindfulness, hypnosis, and deep breathing exercises. Continue reading to learn more about insomnia aids that may help you sleep better. 

Hypnosis

Hypnotherapy is a mind-body practice that uses hypnosis, a state of consciousness where you focus on a certain idea or image. During this process, an expert may help you alter brain activity and make you more receptive to new ideas. You are truly relaxed in a hypnotherapy session and can better control your response to stress. One study reported that hypnosis increased the amount of slow-wave sleep, suggesting it triggered deeper sleep. A separate review found that hypnosis is a promising and safe treatment for people with sleep disorders like insomnia. More research is still needed on this matter, but initial studies are very promising. 

Lavender

There is some evidence that supports lavender as an effective natural remedy for insomnia. For example, one study evaluated the efficacy of lavender essential oil use before bed for improving sleep. The study involved 79 college students with self-reported problems. One group wore patches with lavender essential oil on their chests before sleep while the other group practiced other sleep hygiene strategies. The group that solely practiced those strategies reported better sleep than the lavender patch group. Although lavender essential oil may promote relaxation, it may not be better than other natural sleep remedies. Another thing to consider is that some research indicates that lavender essential oil may affect estrogen and androgen hormones in the body. That can lead to unwanted side effects, so consult with your doctor if you want to incorporate more lavender into your bedtime routine. 

Valerian Supplements

It’s worth noting that valerian may not be safe for certain groups of people, including pregnant or breastfeeding women. Valerian root is commonly made into a tea, capsule, tincture, or tablet. Some studies have found that valerian may reduce the amount of time it takes to fall asleep, but is it an effective remedy for insomnia patients? Sleep experts caution that even though it may have some sleep benefits, valerian is not a suitable treatment for insomnia. Valerian has strong data in regards to promoting relaxation, but it doesn’t beat a placebo in meta-analysis. Consuming valerian may be the natural sleep aid you want to skip. 

Yoga

A 2020 study found that yoga may be a useful tool to significantly improve sleep and help women manage sleep problems. Researchers of that study observed fewer benefits in peri-menopausal and post-menopausal women, as well as women with breast cancer. A separate national survey found that more than 55% of people who practiced yoga at night reported better sleep. What’s more, 85% of the people in that survey reported that yoga reduced stress levels. Practicing 15 minutes of simple yoga poses before bed can help relax your muscles and mind, calming you before sleep. Loosening up your muscles and slowing your heart rate are two primary benefits of pre-sleep yoga that may help you fall asleep more quickly. 

Chamomile

Even though lots of people recommend chamomile as a sleep aid, does it actually help you fall asleep? One review found that chamomile may have a sedative effect on the body, but authors of the review noted that it may only promote relaxation. Several studies found that consuming chamomile in tea form or inhaling the chamomile essential oil’s aroma via a diffuser may help some drift off to sleep. If it isn’t broken, there’s no need to fix it, especially when there is no harm in consuming a cup of chamomile tea before bed. It is possible that chamomile herb can interfere with certain medications, including warfarin (a blood thinner) and cyclosporine (an immunosuppressant).

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It can be difficult to maintain a consistent sleep schedule in this day and age. Instead of catching quality zzz’s, people ready for bed at nightfall, lay their heads to rest, and then immediately feel awake. This is an all-too-common occurrence, and yet a large percentage of the adult population experience suboptimal sleep. Failure to get sufficient sleep leads to unhealthy habits that make you function at a lower level the following day. 

When you are unable to fall asleep, you rob yourself of the sleep that your body really needs. If this habit persists, you essentially accumulate sleep debt, which can impact productivity and lead to a general feeling of fatigue. This may result in the question: “How do I make myself tired and sleepy at night?” There are various practices and tricks that contribute to a better night’s sleep. Continue reading to learn about helpful techniques that can help you fall asleep when counting sheep doesn’t cut it. 

Take A Warm Shower Or Bath

As your circadian rhythm gets closer to sleepy time, the body starts to cool down naturally. Although it sounds false, taking a warm shower or bath can accelerate this process because the heat can help lower the body’s core temperature. Hastening the cooling process ultimately signals your body that it’s time for sleep. Consider showering or drawing a bath about one to two hours before you want to go to bed. 

Lower The Temperature

Speaking of temperature, the temperature of your bedroom can affect your ability to fall asleep. If your room is too warm, it’s more difficult for the body to cool down, which, as we mentioned previously, makes you feel tired. Ideally, your bedroom should remain between 60 and 67º F, but conserving energy is paramount nowadays, so that is hard to achieve in warmer climates. If the air is fresh outside, open the windows and place a fan next to the window to invite colder air inside.

Watch What And When You Eat

The food you eat before bed can influence your ability to fall asleep or remain asleep. According to research, eating a lot of high-carb meals for dinner and later at night can be detrimental to a night of proper rest. One review of studies found that even though high-carb diets may make you fall asleep faster, the sleep isn’t as restful. On the other hand, high-fat meals can promote deeper and more restful sleep. Several older and newer studies concur that the high-carb/low-fat diets do not contribute to quality sleep. If you want to eat more carbs for dinner, consider eating at least four hours or more before bedtime, giving your body enough time to digest the carbs. 

Listen To Relaxing Music

Music can wake you up and calm you down, which means you can use it as a tool to help you go to sleep. Some studies found that music significantly improved the quality of sleep, especially for those with insomnia and other sleep disorders. One study, for example, found that 24 young adults who listened to sedative music experienced deeper sleep. Listening to Buddhist music, which often incorporates different Buddhist chants, can be a great tool for better sleep. Studies show that listening to this type of music can reduce the time it takes to fall asleep, as it helps to put you in a meditative, relaxed state. 

Practice Yoga Nidra

Experts say that a little namaste before bedtime may contribute to a better night’s sleep. Specifically, the practice of yoga Nidra, also known as yogic sleep, is a deeply meditative and relaxing practice. The ancient practice involves lying in Savasana, or corpse pose, for about 30 minutes to an hour. Ideally, a yoga teacher or guided meditation video leads the practice, allowing you to completely relax the mind and focus on the words. 

Experiment With Aromatherapy

Involving various essential oils, aromatherapy is a common practice among people who have a hard time falling asleep. Different essential oils, specifically lavender, damask rose, and peppermint essential oils, exhibit relaxing and calming properties. A systematic review of 12 studies found that aromatherapy was effective at improving sleep quality. Add essential oils to a diffuser in your bedroom and you may find that they encourage sleep. Try a combination of relaxing music and aromatherapy for even better results.

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Nearly every person wakes up in the middle of the night at some point in their life. The cause is typically something benign and short-lived, including nightmares, drinking too much liquid before bed, etc. Regularly waking up in the middle of the night is a different story, and it can be quite frustrating. 

Interrupting your sleep pattern becomes problematic because sleep is the body’s form of restoration. Failure to get sufficient sleep can impair cognitive function, increase stress, or lead to poor eating habits. While getting up once a night may not be the worst thing, six nocturnal interruptions may not be normal. Additionally, failure to go back to sleep, no matter how few or many times you wake up, indicates an issue that you need to address. 

Perhaps the following reasons explain why you regularly wake up at night. Don’t let your health suffer because it’s possible to get your sleep schedule back on track. Address the problem and you’ll arrive at the solution!

Mild Depression

According to several clinical psychologists, there’s a complex relationship between sleep and mild depression. One can almost equate it to the “chicken or the egg” analogy: it’s hard to know which came first. Depression symptoms lead to poor sleeping habits, which can cause you to stay up late or wake up in the middle of the night and feel wide awake. Without a good night’s sleep, it’s unlikely that you’ll feel at your best. Lack of sleep can manifest itself in the form of mild depression, just as depression can cause you to wake up at night. It’s a viscous cycle!

Drinking Alcohol Before Bed

Some people drink a cocktail, or two, or more before bed to increase feelings of sleepiness. Alcohol is a sedative that can put you to sleep, but during the first few hours of sleep, you metabolize the alcohol and produce a form of sleep that prevents healthy rapid eye movement (REM) sleep. This is the most restful state, and lacking REM sleep can make the second half of your night restless. That’s why you may wake up many times after drinking alcohol before bed. 

Insomnia

Insomnia describes an inability to fall asleep or stay asleep, which can lead to many unhealthy symptoms and behaviors. It tends to cause a lot of daytime tiredness, making it difficult to get through the day. It’s also possible for people with insomnia to fall asleep, but wake up at night wide awake for no reason. For people who have insomnia, click here to learn several ways to help improve sleep. 

Eating Too Late In The Day

A late night dinner every now and again will not ruin your health, but eating right before bed every night is a one way ticket to poor sleep. Eating a lot of food before bed is very taxing on the digestive system, so it has to work all night, instead of resting. Additionally, certain foods can cause you to wake up at night. Try your best to avoid spicy ingredients at least three hours before bed, as they can increase heartburn and worsen sleep apnea symptoms. High-fat meals are difficult for the body to break down, leading to late-night wakings. 

Leaving Technology On

It’s all too common nowadays to keep eyes locked on a screen right up until the moment you lay your head to rest. Whether you watch TV, play on your phone, or do late night work on a laptop, the blue light from these devices promotes wakefulness. According to experts, staring at blue light at night can suppress melatonin, the body’s sleep hormone. Not only does this affect sleep cycle, but it also impacts your ability to stay asleep, leading to frequent wakings throughout the night. 

A Potential Prostate Issue

For men, waking up several times during the night to use the bathroom may indicate a prostate issue. An enlarged prostate weakens the bladder over time, making it difficult to fully eliminate the bladder. This results in multiple trips to the bathroom, even if you’re sound asleep. For tips to help naturally remedy an enlarged prostate, click here. 

Sleep Environment Is Not Ideal

In addition to the TV, smartphone, or tablet, a few other things in the bedroom may disrupt your sleep. If the bedroom is not cool enough, it’s easier to wake up frequently during the night. A bedroom that is between 60-67º Fahrenheit is the best for optimal sleep. It’s also best to leave your bedroom for sleeping only. Working in your bed, for example, can cause the mind to associate the bed with work and not sleep. This can make it difficult to fall asleep or stay sleeping throughout the night. 

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