Waking up in the night? This is how to go back to sleep

In the current global climate, many individuals experience frequent nocturnal awakenings, often due to anxiety. This widespread issue is typically known as sleep maintenance insomnia, which can lead to several disruptions throughout the night. Addressing this issue early is crucial to prevent it from escalating into a more severe sleep disorder. Sleep disturbances can stem from biological or environmental factors, and either way, they result in fatigue the next day. To combat this, here are several strategies to improve sleep quality.

Limit Phone Use Before Bed
A common piece of advice is to put away your phone before bed, and for good reason. The blue light emitted by your phone can interfere with your circadian rhythm and decrease melatonin production. Additionally, the potential to come across distressing news can increase stress, making it more difficult to fall back asleep.

Engage in Relaxing Activities
If you find yourself awake after 30 minutes in bed, consider getting up. This can help reinforce the connection between your bedroom and sleep. Compile a list of calming activities to try, such as deep breathing, listening to soothing music, or reading, but be sure to avoid bright lights and engaging activities that could increase alertness, like watching the news.

Use Nightlights for Nighttime Bathroom Visits
Bright lights can halt melatonin production, so installing nightlights in the bathroom can provide safe navigation without fully waking you.

Address Snoring Issues
If a snoring partner disrupts your sleep, it’s important to address the issue. Encourage them to adopt healthier lifestyle habits as drinking, smoking, and weight gain can exacerbate snoring. If these changes are ineffective, suggest that they try a snoring relief product, ensuring they select one appropriate for their specific type of snoring.

Monitor Your Own Sleep Health
Snoring might indicate obstructive sleep apnoea (OSA), a condition that can cause frequent awakenings or prevent deep sleep. Snoring arises when the soft tissue in the throat vibrates as the airway relaxes during sleep. In more severe cases, the airway can become so restricted that it temporarily closes, leading to loud snoring or waking up with a gasping sensation. This is known as an apnoea. The body may repeatedly exit deep sleep to resume breathing, leading to fatigue the following day. A reduction in airway size without full closure, known as a hypopnoea, can also lead to fragmented sleep. If OSA is suspected, a doctor’s visit is recommended to discuss treatment options, such as a CPAP machine or an oral device.

While waking up in the night can be exasperating, adhering to these suggestions can improve your ability to return to sleep. Remember, quality sleep is essential for maintaining good health.