![]() We know it’s tempting, but try to keep away from the espresso shots a minimum of six hours before bed. “Folks prone to reflux may also have more heartburn if eating heavy meals close to bedtime.” “Stimulants too close to bedtime such as caffeine via coffee, chocolate, black or green tea can delay sleep,” says Billings. It’s true - what you eat or drink before bed can greatly impact your sleep for the night. Heavy curtains can block out extra light.” You’re eating or drinking too close to bedtime Sometimes white or brown noise can help if your environment is noisy. Keeping your bedroom cool, quiet and dark helps sleep. “People sleeping closer to the water and with tree canopy have better sleep. ![]() “Poor air quality, excess heat and noise may also impact sleep,” says Billings. However, your environment isn’t only what you can see and hear: The way your room feels and what’s happening around you can also play a part in your comfort level. or a pet who snores, it can be tough to drift back to sleep. Whether you have kids who love to wake up for a midnight snack, a noisy neighbor who enjoys vacuuming at 2 a.m. Unsurprisingly, what’s happening around you can also impact your sleep. “ Perimenopause can disrupt sleep due to hot flashes and other hormonal changes.” Your environment is noisy “As we age, our sleep tends to be more fragmented and less deep,” says Billings. You could blame the lost sleep on life stress or upcoming bills (which would be true), but our bodies are constantly changing, which can bring unexpected shifts in our sleep quality. You’re agingĪs you age, you might find that falling and staying asleep is more difficult than it used to be. “Most mood disorders such as anxiety and depression impact sleep and can cause insomnia, delay the time it takes to fall asleep and cause lighter sleep,” says Billings. If you struggle with a mental health condition, that can also significantly affect your sleep. Pregnancy can cause sleep disruption due to the effects of the growing fetus, says Billings. If you experience symptoms of sleep apnea, it’s important to see a doctor for treatment, since sleep apnea can be associated with other conditions like an irregular heartbeat, stroke or high blood pressure.Īlso, if you’re pregnant, expect a lot of sleep interruptions. Those gasping moments happen when you wake up to breathe. When you have sleep apnea, there are moments during sleep when your breathing will pause for a brief time as your airway narrows and can close off. Martha Billings, a sleep specialist at the Sleep Medicine Center at Harborview Medical Center. "It can cause people to wake up snoring and gasping," says Dr. ![]() However, in some cases, waking up at night could be a symptom of a serious sleep disorder: Sleep apnea. Anything from bad heartburn to an itchy rash could jolt you awake from even the deepest sleep. You have a health condition or illness (or you’re pregnant)įrom the common cold to lung disease, many health conditions can interrupt sleep. 6 reasons why you’re waking upĮveryone is different, but health conditions, aging, environment, diet and medications are common reasons that could keep someone from falling asleep after waking up. In fact, it’s normal to wake up during the night, even for the deepest sleepers.īut if you wake up every night hours before your morning alarm and find yourself staring at the ceiling, doomscrolling through the internet, or getting into the triple digits when you’re counting sheep, there could be some bigger reasons why you can’t get back to sleep. ![]() to use the bathroom and get a glass of water before falling back asleep - this likely isn’t for you. For the Mayo Clinic News Network, I'm Vivien Williams.If you wake up every night at 3 a.m. Vivien Williams: He also suggests keeping your bedroom as dark and quiet as possible. It's not for spreadsheets, it's not for watching TV. The bedroom, the bed is for sex and sleep. Somers: We've got bright lights all over the place, and then we switch the lights off, we lie in bed and expect to sleep. Somers offers the following tips: Avoid alcohol and big meals before bed don't exercise right before bed and turn off all screens, including your smartphone, an hour before bed.ĭr. Vivien Williams: Poor sleep may increase your risk of conditions such as heart disease, obesity, depression, dementia. Somers: Sleep is very much a multidisciplinary specialty for good reason because sleep affects all the organs of the body. Virend Somers is a cardiologist who studies sleep.ĭr. Virend Somers, M.D., Ph.D.: When you don't sleep well, bad things happen. ![]()
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