Have you ever shared your sleep troubles with someone, only to receive the advice to simply “relax”? After a night of tossing and turning, hearing that word can be frustrating.
Fortunately, there are several actionable steps you can take tonight to put an end to those midnight awakenings. Keep reading to discover the eight reasons behind your interrupted sleep and how to improve your sleep quality.
1. You’re Leaving Technology On
Your phone and TV screens emit blue light, which is beneficial during the day for promoting wakefulness but disruptive in the evening, according to Harvard Health Publishing.
This blue light exposure at night can suppress the production of your body’s sleep hormone, melatonin, impacting your sleep cycle and ability to stay asleep. Additionally, late-night phone activities like text messages or calls can disturb your sleep.
Solution: Dim the lights in your home as the sun sets and turn off all technology at least two to three hours before bedtime. Consider silencing your phone to prevent disturbances during the night.
2. You’re Drinking Water Too Late in the Day
While staying hydrated is essential for overall health, drinking water late in the day can disrupt your sleep. Sleep disorder specialist Sonja Gabriele Schuetz, MD, advises against consuming large amounts of fluids right before bedtime to avoid frequent trips to the bathroom during the night.
Solution: Aim to drink the majority of your beverages earlier in the day and limit your intake before bedtime. If nighttime bathroom visits persist, it may be necessary to consult a doctor. Additionally, be cautious about consuming diuretic beverages like coffee, tea, and alcohol, as they can increase nighttime urination.
3. You Have a Prostate Issue
For individuals designated male at birth, experiencing frequent nighttime bathroom trips could indicate potential prostate issues, according to sleep specialist Michael Breus, PhD, author of “The Power of When.”
An enlarged prostate can lead to bladder weakness over time, making it challenging to resist nocturnal bathroom visits, even during sleep, as noted by the Simon Foundation for Continence.
Solution: If you exhibit other symptoms of an enlarged prostate, such as urgency or frequency in urination, difficulty initiating urination, a weak urine stream, incomplete bladder emptying, or post-void dribbling, schedule an appointment with your doctor or a urologist for evaluation and guidance.
4. It’s Your Caffeine or Nicotine Habit
You’re likely aware that consuming caffeine before bedtime isn’t advisable. However, it’s essential to avoid all forms of caffeine at least 10 hours before sleeping, as recommended by the Mayo Clinic. Caffeine not only hinders falling asleep but also disrupts sleep patterns.
Harvard Health Publishing notes that caffeine reaches its peak effect approximately an hour after consumption, with about 50 percent eliminated every four to six hours. Therefore, if you drink a full cup of coffee six hours before bedtime, you’ll still have roughly half the caffeine in your system when you try to sleep.
Moreover, smoking cigarettes can also impede your ability to sleep well. Nicotine, like caffeine, acts as a stimulant that can interfere with maintaining sleep, as indicated by You Can Quit 2, an educational platform from the Defense Department.
Solution: Refrain from consuming coffee or any caffeinated beverages at least 10 hours before bedtime, and aim to limit smoking to daytime hours. Quitting smoking altogether could offer additional benefits for improving sleep quality.
5. You’re Eating Too Late in the Day
While indulging in a late-night dinner occasionally may not be harmful, consuming a meal right before bedtime isn’t conducive to quality sleep, according to Dr. Schuetz. Eating a large meal late at night can strain the digestive system, making it challenging to achieve restful sleep.
Furthermore, the type of foods you consume before bedtime can influence your likelihood of waking up in the middle of the night. It’s advisable to avoid spicy foods at least three hours before bedtime, as they can cause heartburn throughout the night, as suggested by Johns Hopkins Medicine. Spicy foods may also exacerbate symptoms of sleep apnea.
Additionally, high-fat and high-protein foods are more difficult for the body to digest, potentially leading to disturbances in sleep. Therefore, opting for a heavy meal containing steak and fries before bed may contribute to midnight awakenings.
Solution: Refrain from consuming alcohol and heavy meals several hours before bedtime. If you require a late-night snack, opt for foods rich in complex carbohydrates, such as whole-wheat toast or oatmeal, as recommended by Johns Hopkins Medicine.
6. It’s Alcohol’s Fault
Johns Hopkins Medicine advises against consuming alcohol before bedtime, adding it to the list of foods and beverages to avoid.
Although alcohol may initially aid in falling asleep faster, it can disrupt sleep by causing awakenings during crucial sleep stages as the body metabolizes it.
Solution: Refrain from consuming alcohol for several hours before bedtime. Additionally, it’s important to adhere to the recommended alcohol intake guidelines, which suggest limiting consumption to one or two drinks per day, as outlined in the 2020-2025 Dietary Guidelines for Americans.
7. Your Sleep Environment Is Less Than Ideal
There are factors in your bedroom that could be contributing to your mid-night awakenings, besides your TV or smartphone. Firstly, ensure that your bedroom temperature is conducive to sleep. A room that’s too warm, above 67 degrees Fahrenheit, may disrupt your rapid eye movement (REM) cycle, potentially causing you to wake up frequently during the night, according to the Cleveland Clinic.
Additionally, maintain your bed or bedroom solely for sleep purposes, even if you wake up in the middle of the night, advises Dr. Schuetz. Refrain from bringing work-related items like your laptop into the bedroom, and reserve activities like reading for areas outside the bedroom. Minimize clutter in your bedroom, as it can interfere with restful sleep. Making the bed and tidying up dirty laundry can contribute to a more peaceful sleep environment, as recommended by Johns Hopkins Medicine.
“It’s crucial for your mind to associate your bed with sleep,” she emphasizes. “Survey your bedroom: Aim for a quiet, comfortable, dark, and temperature-controlled environment that’s neither too warm nor too cold.”
Solution: Avoid engaging in activities like eating, working, watching TV, or using your phone in bed. If you find it difficult to sleep, don’t linger in bed. Instead, engage in relaxing activities and only return to bed when you’re genuinely sleepy. Adjust the room temperature to between 60 and 67 degrees a few hours before bedtime, and ensure that your bed remains free from work-related devices while keeping the lights dimmed.
8. You May Have Sleep Apnea
Dr. Schuetz highlights that undiagnosed sleep apnea is a common culprit behind mid-night awakenings. She advises individuals experiencing symptoms like snoring, choking, gasping, or shortness of breath upon waking to consult their healthcare provider, as these could indicate sleep apnea. Additionally, she suggests mentioning any observed symptoms to your healthcare provider, as your bed partner may offer valuable insights into your nighttime behavior.
Sleep apnea, a sleep disorder characterized by recurrent pauses in breathing during sleep, results in symptoms such as snoring, daytime fatigue, and difficulty maintaining sleep, as outlined by the Mayo Clinic. This condition occurs when the muscles at the back of the throat relax excessively, obstructing the airway.
If you’ve attempted snoring remedies without success and regularly experience snoring, undergoing evaluation for sleep apnea is recommended.
Individuals with obesity, smokers, and those with a family history of sleep disorders are at a higher risk of developing sleep apnea, according to the Mayo Clinic. Nasal congestion and pre-existing health conditions can also contribute to its onset.
Solution: If you identify with any of these symptoms or risk factors, seeking medical advice is advisable. A diagnosis of sleep apnea warrants professional intervention, which may involve the use of devices designed to keep the airway open during sleep, thus promoting restful sleep.