Waking Up in the Middle of the Night: Here's a Great Tip for You

Waking up in the middle of the night disrupts your deep sleep (REM) stage, leaving you groggy and irritable the next morning.

Here are some great tips to improve sleep, shared by experts.

Tips to help you sleep without waking up in the middle of the night

Keep a consistent sleep schedule. Your body's internal clock works better when you go to bed at the same time every day and wake up at the same time every day, according to health news site The Greatest.

Ideal sleeping space. The room should be cool, dark, and quiet. Using white noise can help prevent sleep disruption.

Only sleep when you are truly sleepy. Forcing sleep never prolongs sleep effectively.

Do a “sleep reset.” If you wake up and can’t get back to sleep, get out of bed, read a book, or listen to soft music for 10 to 15 minutes, and try going back to sleep, suggests Angelica Balingit, MD, a doctor who practices in the US.

Relax before bed. Meditate, listen to soft music, or get a massage to help your body relax and signal that you're ready to sleep.

Exercise during the day, not right before bed. Exercise helps you sleep better, but don't exercise right before bed because it can keep you awake, according to The Greatest.

Only drink coffee in the morning. Drinking coffee or energy drinks in the evening can keep you up at night.

Don’t eat too late at night. Eat at least 2-3 hours before bed to avoid bloating or reflux.

In addition, to avoid waking up in the middle of the night, you should also limit alcohol before bedtime and quit smoking, and avoid using your phone at least 1 hour before going to bed.

The room should be cool, dark, and quiet. Using white noise can help prevent sleep disruption.

Photo: AI

When should I see a doctor?

If you've tried the above measures and still wake up frequently, you should consider potential medical causes such as:

• Thyroid disorders.
• Sleep apnea causes you to wake up gasping for air or snoring loudly.
• Restless legs syndrome.
• Chronic insomnia.
• Psychological disorders such as anxiety, depression.
• Frequent urination at night is caused by medical conditions such as diabetes, prostate enlargement, or side effects of medication, according to The Greatest.

In short, quality sleep starts with maintaining healthy sleep habits: from regular bedtimes, to an ideal environment, to avoiding stimulants and activities that keep you awake. If you still wake up frequently in the middle of the night despite changing your habits, see your doctor for a proper diagnosis and treatment.

Source: https://thanhnien.vn/hay-thuc-giac-giua-dem-day-la-meo-hay-cho-ban-185250819003751503.htm