7 things to do to avoid waking up in the middle of the night

Waking up briefly several times during the night is common, and many people can quickly fall back asleep without realizing it. However, if you often stay awake for long periods of time, have difficulty falling back asleep, or are tired during the day, you should review your sleeping habits and factors that can affect your sleep.

Keep consistent bedtime and wake-up times

Maintaining a relatively stable bedtime and wake-up time every day helps the body form a regular sleep-wake rhythm. According to Healthlinethis is one of the habits that can help limit unwanted awakenings at night.

Even on weekends, people should maintain relatively stable bedtimes and wake-up times, avoiding changing their sleep schedule too much. A relaxing pre-bed routine such as reading a book, taking a warm bath, or meditating can also help prepare the body for sleep.

Limit caffeine from the afternoon

Caffeine can keep the body awake longer and affect the ability to maintain sleep. Page Health It is recommended to limit coffee in the afternoon and stop using it at least 6 hours before bedtime. People who often wake up in the middle of the night should avoid drinks containing caffeine after noon.

Avoid drinking alcohol and eating close to bedtime

Alcohol can make you sleepy at first but disrupt your sleep later on. Besides, eating a heavy meal about two hours before going to bed can also cause discomfort and affect sleep. You should eat dinner a few hours before bedtime and limit spicy dishes in the evening, especially if you are prone to digestive upset or reflux.

Exposure to natural light during the day

Natural light helps regulate circadian rhythms, thereby supporting the sleep-wake cycle. Therefore, after waking up, open the curtains, go outside or walk in natural light. Light in the morning and midday is believed to play an important role in maintaining a stable circadian rhythm, helping the body fall asleep easily at night.

Create a dark, quiet and comfortable bedroom

Unsuitable lighting, noise, or temperature can all disrupt sleep. People should keep their bedrooms dark, quiet and comfortable to reduce factors that can wake the body in the middle of the night. If you often wake up because of noise, you can use soft sounds or white noise to create a more stable environment.

Limit screens before bedtime

Phones, computers and other electronic devices can keep the brain awake, especially when used right before bed. Turning off screens before bed and avoiding holding your phone when you wake up in the middle of the night can help. Instead, you can read a paper book or do a relaxing activity with soft lighting.

Relax if your mind is clear

Stress and anxiety can put the body on alert, making it easier for sleeping people to wake up and make it difficult to fall back asleep. Focusing on slow, deep breathing can help reduce heart rate and relax you when stressed. Some light activities such as reading, meditating or listening to relaxing sounds can also help the body return to a sleepy state.

Page Mayo Clinic It is also recommended not to try to sleep at all costs after being awake for a long time; Instead, go to another space and do a quiet activity until you feel sleepy again.

People who frequently wake up in the middle of the night, have difficulty falling back asleep, and whose condition affects their ability to concentrate, energy levels, or daytime activities, should talk to their doctor. Prolonged awakenings may be related to insomnia, sleep apnea, acid reflux, restless legs syndrome, or a number of other health problems.