A good night’s rest is restorative and crucial to your overall well-being. Sometimes, tight deadlines, muscle soreness, and more can keep you from drifting into a refreshing sleep. When it becomes an every night thing, you may feel like this is normal and it’s alright. Maybe sleeping for a few hours extra can help you out. Well, my friend, that’s not true.
Sleeping for at least 7 to 8 hours every night is essential. But when adulting and other physical or mental health get in the way, you may have trouble falling or staying asleep. Fret not because we have a way out. Today, we are here to tell you how to stay asleep all night. Just keep reading to know all about it!
Why Do You Wake Up At Night?
Let’s unpack the main reasons why most people wake up at night. Because the first step to solving a problem is to understand the same.
Physical Causes
There are several health conditions that can keep you up at night or disrupt your sleep.
- Pain is one of the most common reasons you may have trouble falling or staying asleep. Ailments like arthritis can lead to extreme pain. Therefore, you can always speak with your doctor to adjust your medication to help you out. And if you have recently started experiencing too much pain, such as muscle soreness or back pain, don’t neglect to speak to your doctor.
- Digestive problems can wake you up from deep sleep. It can be an upset tummy or acid reflux. If it is something like irritable bowel syndrome, lifestyle changes can help you manage them.
- Hormonal changes, such as menopause, can prevent deep sleep due to their associated symptoms, such as hot flashes.
- Problems with breathing are also an issue that prevents uninterrupted sleep, like asthma or bronchitis.
Psychological Causes
Other causes that keep you from getting the shuteye you deserve are;
- Too much stress
- Anxiety
- Bipolar disorder
- Depression
- Schizophrenia
Proper treatment is vital for your overall well-being if you notice mental health disorder symptoms. Letting it go untreated can worsen the condition.
Your Sleep Habits
Not having healthy sleep habits can disrupt your sleep cycle and may prevent you from sleeping through the night. Some of the most common issues include;
- Maintaining a sleep schedule is essential; inconsistent sleep and wake-up timings can disturb your sleep cycle.
- Avoid using electronics at least an hour before bed as the blue light it emits can disrupt your circadian rhythm.
- Alcohol, caffeine, and tobacco before bedtime can prevent sound sleep.
Your Sleep Environment
If you are not comfortable, you may not be able to fall asleep. For instance, if you feel too cold and the air conditioner makes the room too cold, it can hamper your sleep. Therefore, keep the room environment that offers you complete comfort. Shut the blinds and keep it dark. If any noise is disturbing you, you can also use noise-canceling headphones.
Sleep Rhythm Disturbances
Our body has a natural sleep cycle, and factors such as hormones or daylight control it. Some issues that hamper natural sleep rhythm include age, jet lag, and working night shifts.
Sleep Disorders
Some other sleep disorders that can hamper your sleep are;
Tips to Stay Asleep All Night
Now that you know the reasons that can affect your sleep, let’s understand how to sleep through the night without waking up.
Exercise during the day
It is seen that exercising regularly during the day can help combat insomnia. That said, doing light aerobics exercises an hour or two before bed can be helpful too as it gives endorphin levels to drop down.
Avoid caffeine late in the day
A cup of joe in the morning is excellent to help refresh your mind. But did you know? Caffeine can stay in our system for almost 10 hours. So, when you consume coffee late in the afternoon or in the evening, it can affect your sleep.
Caffeine gets quickly absorbed and even reaches your brain to keep you awake. This is done by blocking the sleep-prompting receptors known as adenosine receptors. So, consuming coffee at night or late evening can disrupt your sleep.
Have an early dinner
Having dinner at least 2-3 hours before sleep is always advised. So, when you eat late at night, it can lead to digestive issues. Also, body functions, such as insulin and glucose metabolism, can become hampered when you eat late at night. It is important to keep your meals light as sleeping with a heavy stomach can be difficult.
Take a warm bath before but not immediately before bedtime
According to research, there is a connection between a warm bath and sleeping. It was seen that taking a warm bath at least 90 minutes before your bedtime can help you sleep 10 minutes quicker than usual.
Try a natural sleep enhancer
How to sleep longer? Natural sleep enhancers, such as melatonin can help you out. Melatonin is a hormone that is naturally produced in our bodies. It works on the body’s exposure to light. Today, due to artificial lighting and electronics, melatonin production may get disrupted. Here, melatonin supplements can be helpful. You can speak to your doctor for more.
Go to bed at the same time every night
A consistent sleep schedule is important to ensure you fall asleep easily. Here, make sure you go to bed and wake up at the same time every day, even on weekends and this can help you out.
Read a printed book and keep your electronic devices away
If you want some entertainment before bed, skip using electronic devices and opt for a book instead. The blue light emitted decreases your quality of sleep. However, make sure it is not too stimulating as it can disrupt your sleep.
Make sure your mattress is comfortable
A comfortable mattress is vital for a good night’s rest. You need a mattress that can support your spine and offer the right pressure point relief. If your mattress has started sagging or is lumpy, it is time for a change.
Cool your bedroom and use cozy bedding
The right room temperature is essential to help you enjoy a good night’s rest. 60 to 67 degrees Fahrenheit is the ideal temperature to sleep. Also, make sure you use cozy bedding that helps keep you comfortable and aids sleep hassle-free!
Replace worries with positive thoughts
Stress can make it difficult for you to sleep easily. Therefore, replace your worries with positive thoughts. Some techniques you can try include;
- Follow a healthy lifestyle
- Journal regularly
- Identify the negative thinking and replace it with positive thoughts
If nothing helps, make sure you visit a therapist.
Soak in the sunlight during the day
Spending at least 30 - 45 minutes in the sun every morning can positively affect your sleep time and quality. Sunlight helps reduce the stress hormone cortisol and make serotonin, which helps with your overall well-being and can help you sleep better. This is the easiest way how to stay asleep all night.
Now you know how to stay asleep longer. Try these steps to ensure you enjoy a peaceful shuteye without any disruptions. However, if nothing works, you can always ask your doctor for help.
