5 Tips for not waking up in the middle of the night

Often waking up in the middle of the night will certainly reduce the quality of sleep and cause you to be unusually sleepy in the morning. There are several things that cause this condition, such as the room that is too hot, drinking coffee before bed, to certain health problems.

However, you don't need to worry because there are certain ways that this distraction doesn't disturb your nights anymore.

Tips for not waking up in the middle of the night

As reported from the page Wexner Medical Center, there are several things that cause a person to wake up in the middle of the night.

Starting from not paying attention to sleep hours and patterns, feeling anxious, to blood sugar levels can affect this condition.

Although it is fairly natural, waking up too often in the middle of your sleep activities will certainly disturb you.

In addition to consulting your doctor, you can do the following things to reduce the frequency of waking up at night.

1. Do not eat spicy food before bed

One of the reasons why you often wake up in the middle of the night is because of the urge to urinate. This desire will inevitably have to be resolved if you don't want the urine to soak your mattress.

There are several reasons why you want to urinate when you are sleeping, one of which is eating spicy food.

Eating spicy food is one type of food that needs to be avoided just before bed.

This is because spicy foods can irritate the bladder. In addition, spicy foods tend to make you sweat more, making your sleep less comfortable.

2. Meditation

If insomnia is the culprit that keeps you awake in the middle of the night, maybe meditation is the solution.

According to The National Sleep Foundation, relaxing before bed is believed to improve the quality of your sleep. In fact, it makes it easier for you to fall asleep.

Apart from being safe and easy to do before bed, meditation can also lower blood pressure and help relieve pain and depression.

The method is quite easy. You can start your meditation practice by finding a comfortable place to sit or lie down.

Then, close your eyes and inhale and exhale slowly and deeply. Concentrate on how you inhale and exhale.

Try not to wander your thoughts and meditate for 4-5 minutes so that you don't wake up in the middle of the night often.

3. Sleep with the ideal room temperature

A room that is too hot can make you sweat. Especially after consuming spicy food which will worsen the quality of your sleep.

You can cool the room by using a fan or turning on the air conditioner. The ideal room temperature for sleeping so you don't wake up frequently in the middle of the night due to overheating is 20-23 ° C.

This is because when you are going to sleep, the body temperature your brain wants to reach will decrease, aka you want your body temperature to be cooler.

Therefore, it is highly recommended to change your room to be comfortable by adjusting the room temperature to cool.

4. Eat heavy foods at breakfast

Apart from insomnia and night sweats, frequent waking in the middle of the night can also be caused by indigestion.

Digestive disorders can include diarrhea, flatulence, and gas, aka farting.

One way to prevent digestive problems from occurring while you are sleeping is to eat heavy meals at breakfast or lunch.

This is so that you no longer need to eat dinner which can cause various digestive problems and make you often wake up in the middle of the night.

Eating more in the morning may feel too heavy and afraid to make drowsiness at work come sooner.

In fact, many people claim that having a more nutritious and heavier breakfast actually reduces their desire to eat the next time.

Therefore, having a heavier breakfast can help you control your food intake at the next meal.

If you're still hungry at night, maybe eating snacks, like fruit or other healthy snacks can help.

5. Reduce nap hours

For those of you who frequently nap for more than 3 hours, it may be time to reduce the duration.

The goal is, of course, so that your nighttime sleep is not disturbed. Also, taking a nap after 3 p.m. will actually only mess up your sleep hours at night.

For example, suppose you sleep from 4 to 5 in the evening and are accustomed to sleeping at 9 at night. T

When it is time to sleep at night, you may not fall asleep easily or wake up frequently from taking too many naps.

Therefore, certain strategies are needed to get the maximum benefits of napping, such as:

• Try to take a nap with a duration of 10-20 minutes so you don't get too dizzy when you wake up.
• Don't take a nap after 3pm.
• Take a nap in a comfortable place, not too noisy, with a cool room temperature.

If you have tried some of the methods above and still wake up frequently in the middle of the night, you should consult your doctor for the right solution.