You fall asleep without problems, but in the middle of the night you wake up and toss and turn from side to side in an attempt to fall asleep again. From what night awakenings and how to deal with them?

![image.png](https://gateway.ipfs.io/ipfs/QmNgUZE6w3bkV3mFgbvHnvnyiW1ZTYZrh73S42yqvGMS53)
[Image source](https://www.pexels.com/photo/night-television-tv-video-8158/)


The usual story - you have not got enough sleep for three days and this time decided to go to bed early. You go to bed at ten in the evening in the hope of getting a good night's sleep, but suddenly wake up at two in the morning. Sleep in no one's eye, you lie and look at the ceiling, trying to fall asleep again. It takes two hours before you fall asleep again, and then almost immediately the alarm goes off, and you again do not get enough sleep and feel disgusting.



## Causes of nocturnal awakenings

There are many reasons, both external and internal, by which a person can suffer from sudden nocturnal awakenings.

To common threats, snoring of the partner, plenty of light in the bedroom, unsuitable temperature (too warm or too cold), pets that may be in your bed, an uncomfortable mattress or child who woke up and came to your room.

Internal causes of sleep are also varied and so from many parameters.

## Sex and age

The older a person becomes, the more often he suffers from an interrupted night's sleep. Elderly people often doze off during the day and wake up in the middle of the night.

Young women experience nocturnal awakenings associated with the menstrual cycle: just before the onset of menstruation.

Pregnant women wake up at night for a variety of reasons: swollen feet, back pain, frequent urge to urinate, heartburn and fetal movement.

Night awakenings can torment women at the onset of menopause - due to fever, rapid heartbeat, sweating, stress and anxiety.


Consult with your doctor if you have sleep apnea (stopping breathing), especially if you snore or wake up in the mornings.

Chronic pain, for example with arthritis or fibromyalgia, also often causes night awakenings.

Despite the fact that everyone sometimes wakes up to go to the toilet, if you wake up because of the frequent urge to urinate, it is worth paying attention and consulting a doctor.

Diabetes, diseases of the thyroid gland, kidneys, lungs, cardiovascular system can also cause night awakenings.

Poor influence on sleep taking drugs such as beta-blockers and diuretics.

![image.png](https://gateway.ipfs.io/ipfs/QmZGD2RGhbj3vnGCPzWnvUKe8d7QfHzej4os1KnhcJRSrF)
[Image source](http://www.jbsa.mil/News/Photos/igphoto/2001755672/)


## Mental causes

Stress, depression and anxiety disorder are often accompanied by insomnia and sudden nocturnal awakenings.

## When to start worrying

If you periodically wake up in the middle of the night, this is not necessarily a sign of a disease or disorder. To understand when to start worrying, doctors advise applying the rule of three.

If sudden awakenings occur three times a week, last 30 minutes and are repeated for 30 days, it is worth to visit a doctor.

<center>![image.png](https://gateway.ipfs.io/ipfs/QmSKU7Fk21AibdPbqkCEMovVbd3ZpKoy9HfFFmW2Le9W5J)</center>
[Image source](http://www.jber.jb.mil/News/Articles/Article/594256/joint-base-sleep-lab-helping-troops-get-shuteye/)


## What to do if you woke up at night

There are several ways that you can cope with nightly awakenings on your own.

1. Do not spend more time in bed. Some think that they spend more time in bed (the more time they will sleep.

In fact, this is the worst thing you can do if you have insomnia. Instead, on the contrary, spend less time in bed. For example, go to bed an hour later than usual, and get up at the same time as always. This may seem illogical, but it does work. Here are a few more ways to cope with insomnia.

2. Do not be napping. If you sleep during the day, it takes hours off your night's sleep. But if you really want, you can take a nap no more than 20 minutes to 14:00 - this time is enough to rest and gain strength.

3. Limit the consumption of alcohol and nicotine, liquids and heavy meals, give up physical activity at least three hours before bedtime. All this can trigger a sudden nocturnal awakening.

4. Do not consume caffeine eight hours before bedtime. Caffeine not only prevents you from falling asleep, but it can also cause a nightly awakening.

5. Do not lie in bed, if you can not fall asleep. Get up, walk around the rooms, do something quiet and quiet in dim lighting (do not turn on your smartphone or computer). Here is a list of things you can do if you can not fall asleep. Go back to bed only when you feel sleepy.

6. Do not look at the clock. When you consider how many hours are left before the alarm clock rings, you are nervous and worried that, in turn, further prevents you from falling asleep.

## I wake up at night and I can not sleep


7. Learn to control stress and anxiety. Try relaxing exercises before you go to bed. For example, meditate. Avoid tense conversations and situations several hours before bedtime.

8. Make sure that your bedroom is dark, quiet and cool. Make sure that nothing will make you wake up in the middle of the night. If noise can prevent you, buy earplugs or find a source of quiet monotonous noise. If the light interferes, good tight curtains or a blindfold will help.
<br>
And how do you deal with night awakenings, please comment? 



<br>
### *Thanks for reading. All images from public domains.*

***

![image.png](https://gateway.ipfs.io/ipfs/QmResBYcWNapb2koWs7CEuzod8A9AmFoerw1Zk8JH7Jctj)