What to do when you wake up in the middle of the night and can't fall back asleep?

Stress, going to the bathroom, medications, and alcohol can all disrupt sleep and cause waking in the middle of the night.

To some extent, everyone has woken up in the middle of the night - Photo: FREEPIK

Women 's Health reports that about 31% of people wake up at least three nights a week, and nearly 8% have trouble falling back asleep. To some extent, everyone wakes up in the middle of the night. It's part of the natural rhythm of the sleep cycle.

Is it normal to wake up in the middle of the night?

There are many reasons why you wake up, from environmental factors like noise or light, the need to go to the bathroom, substances you consume before bed, to more serious disorders like sleep apnea.

Knowing the cause can help you prevent it from happening again in the future. For example, if you always have to get up in the middle of the night to use the bathroom, limit your fluid intake a few hours before bed.

If you wake up suddenly in the middle of the night, the first thing you should do is not look at the clock. Sleep is very psychological and looking at the clock can trigger a stress response.

Actually, you don't need to worry too much about just one sleepless night, even if it happens right before an important presentation or job interview.

"Having an occasional bad night's sleep is normal, and you don't need to worry too much," says Dr. Shannon Sullivan, a sleep specialist at the Sleep Medicine Center at Stanford Medicine (USA). In addition, after a bad night's sleep, you will usually fall asleep easier the next day because you are tired enough.

Don't try to stay in bed if you can't sleep.

If you've been lying in bed for too long and can't fall asleep, get out of bed, says Milena Pavlova, MD, medical director of the Sleep Research Center at Mass General Brigham and Women's Hospital. "Staying in bed for too long without falling asleep is counterproductive," she explains, because you're creating a psychological association between your bed and not being able to sleep.

Keep the lights dim so as not to disrupt your circadian rhythm, and do simple, relaxing activities. You can read a few pages of a book, do some light stretching, do some breathing exercises, listen to soft music or an audiobook, or even fold laundry. These small tasks can help interrupt the stressful thoughts about not being able to sleep.

At some point, you will find yourself falling asleep again. When you do, go back to bed, take a deep breath, and try to fall asleep again. If you still can't, repeat the process until you do.

If you are experiencing poor sleep, take a look at your sleep hygiene and routine. Establishing good sleep habits will help signal your body that it is time to sleep, which directly affects your ability to stay asleep.

Pay attention to your environment. Your bedroom should be cool, dark, and quiet, and your bed should be comfortable. Also, try to maintain a regular bedtime and engage in relaxing activities. It’s best not to watch TV or use your phone. You may also want to see a doctor, especially if the nighttime waking lasts for several weeks and interferes with your daily life.

DAWN

Source: https://tuoitre.vn/lam-gi-khi-thuc-giac-giua-dem-va-khong-the-ngu-lai-20251001180518857.htm