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Why You Keep Waking Up in the Middle of the Night

已有 2176 次閱讀2018-8-17 17:48 | Why, You, Keep, Waking, the



A bad night of sleep is cumulative. The side effects of a poor night of sleep carry over into the entire day leaving your brain running off fumes feeling fatigued, unable to focus and unproductive. It’s frustrating trying to get tasks done when your brain is screaming at you to just fall flat onto your desk and just “take 5.”

If you’re someone who finds themselves waking up at odd hours of the night with difficulty getting back to sleep or waking up not feeling refreshed and energized, then listen up because these next sections are for you.

In this article, we’re going to dive into some of the most common reasons why you’re not getting a good night of sleep and what you can start doing about it.

TABLE OF CONTENTS
Is it normal to wake up in the middle of the night?
Waking up at the same time every night?
Why am I waking up in the middle of the night? (And ways to tackle it)
Your blueprint for "lights out" sleep
Is it normal to wake up in the middle of the night?
Shouldn’t we always sleep eight hours straight through the night?

It’s actually not uncommon for someone to wake up in the middle of the night, even 3-4 times a night. The normal human cycle of sleep is roughly every 90-120 minutes. According to Dr. Michael Breus, a sleep expert, most people will go through three to four “cycles” of sleep per night.

Towards the end of each cycle, sleep is less deep and you have a higher likelihood of being woken up. Sometimes we are unaware that we are even awake because we just fall right back to sleep, which is normal. This may be the main reason why many people rarely have true uninterrupted eight hours of sleep.

This becomes a problem when we have difficulty getting back to sleep. If you find yourself waking up in the middle of the night and unable to get back to sleep, it could be a sign of an issue that may need to be addressed.

Waking up at the same time every night?
If you find yourself waking up at nearly the same time every single night, don’t panic. This may actually be a sign of a healthy and dependable sleep cycle. Many people tend to find they most commonly wake up in between cycles roughly 4-6 hours from when they went to bed.

This infographic illustrates what parts of your body maybe unhealthy based on the time you wake up at night:[1]


If you find yourself waking up in the middle of the night with consistent difficulty getting back to sleep, this could be a warning signal that you may need to make a change to your sleep habits using some of the strategies below.

Why am I waking up in the middle of the night? (And ways to tackle it)
There are several reasons that may be the cause of why you are waking up in the middle of the night. Let’s take a look at the top 5 most common reasons why:

1. You’re taking your stress to bed
Maybe you had a rough day at the office or have other form of stress. Stress doesn’t take a rest when you do. Often times, stress travels with you back to your home and eventually into your sleep unless you deal with it. If you don’t properly handle your stress, you end up lying in bed mulling over your stress for hours, whether you are consciously aware of this happening or not.

Have you ever found yourself in bed trying to sleep, only to be still thinking about the argument you had or the meeting that you wish went better?

Our brain tends to ruminate over our stress and it can end up keeping us from deep sleep because of it or it wakes us up in the middle of the night. When you mull over your stress, you are subtly keeping your brains in a state of “fight-or-flight”. When your brain is in a fight-or-flight mode, it has an extremely tough time falling asleep.

What to do?

If you find yourself taking your stress to bed or waking up in the middle of the night stressed, a simple strategy to practice is box-breathing. Box-breathing is a powerful strategy that helps calm the stress signals in your brain so that it can begin to fall asleep and stay asleep.

It’s a modern spin on “counting sheep.” With box breathing, you will count the same time on your inhale, hold at the top, exhale and hold at the bottom. It will look something like this: (you will be in bed for this)

Inhale for 4 seconds
Hold at the top of the inhale for 4 seconds
Exhale for 4 seconds
Hold at the bottom of the exhale for 4 seconds.
This simple strategy can help you release stress from the day so that you can step into a great night of deep sleep.

2. Bad sleep foods
A critical hormone in regulating sleep that you may be familiar with is a hormone called melatonin. Melatonin levels rise in your body roughly 2 hours before bedtime, triggering tiredness and sleepiness, then lowers throughout the night until you wake up.

It’s important to know that melatonin is conversely related to cortisol, your body’s stress hormone. So as melatonin goes up, cortisol goes down and we sleep. As melatonin goes down and cortisol goes up, we wake up.

Having too much cortisol in our body, especially as we get towards the end of the day, can have a negative impact on our sleep and can keep us waking up in the middle of the night when we really should be sleeping.

You may be surprised to find there are many everyday foods that we are eating that are triggering a stress response in our brain by creating inflammation. Our brain is extremely sensitive to inflammation and inflammation will leave the brain more sensitive to stress.


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