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Insomnia can impact your mood, energy, health, and work performance
Q: Do you wake up every night between 1-3 am? Why does it happen?
A: Waking up in the middle of the night very frequently and not being able to get back to sleep is not normal. According to experts, you may have a lighter sleep cycle and heightened stress, which points towards insomnia, a common disorder that makes it hard to fall or stay asleep. Insomnia can impact your mood, energy, health, and work performance.
According to the Cleveland Clinic, at least 10-20 per cent of people globally have insomnia, and the rate increased to 40 per cent in older adults in the last three years.
Q: How does insomnia make you wake up at night?
A: Doctors say if you have trouble falling or staying asleep three or more nights a week for three or more months with daytime consequences, it is considered you suffer from chronic insomnia.
A few reasons, according to the Mayo Clinic, that trigger insomnia include:
Stress
If you have been suffering from chronic stress, your body would activate your sympathetic nervous system, making you get startled and wake up at midnight. Doctors say that it may even alter your blood pressure levels and increase your heart rate.
Stress and anxiety, if elevated, will continue to cause you trouble, bringing changes in the working of other vital organs as well.
Ageing
Age plays a big role in your daily sleep schedule. As you get older, experts say your sleep cycle begins to completely change because of medication. It not only lowers your sleep quality but also changes your wake-up and sleep timings - prompting you to get up also many times.
Medicines
Most people who have insomnia may be taking medication that interferes with their nighttime sleep, which includes:
- Antidepressants
- Beta-blockers
- Corticosteroids
- Over-the-counter cold remedies
- Diuretics
- Antihistamines
Also, apart from insomnia, doctors say there are many other health conditions that can also lead to you waking up at odd hours, which include:
Gastrointestinal reflux disease
GERD causes heartburn or indigestion.
Arthritis
It leads to inflammation and pain in the joints.
Depression
Depression is a mood disorder causing feelings of sadness, loss, or anger that interfere with your daily life.
Neuropathy
This disorder causes tingling in your arms and legs.
Enlarged prostate
An enlarged prostate can cause a man to feel the urge to urinate frequently.
Menopause
Menopause in women over 45 years can cause night sweats or hot flashes.
How to sleep peacefully through the night?
According to experts, to get over disruptions, you need to get quality nighttime sleep by:
- Aim for a consistent bedtime each night , and wake up at the same time every morning
- Make your bedroom a comfortable, dark, and quiet space
- Make sure you are sleepy enough before going to bed
- Adopt a nighttime routine that helps you relax, like meditating and reading a book
- Turn off screens before you get into bed
- Regularly exercise and workout
- Avoid drinking caffeinated beverages during the later part of the day
- Eat dinner at least four hours before hitting the bed
- Quit smoking
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