More than 50 various diseases of the nervous system and the human psyche are manifested by one leading symptom - sleep disturbance. Not always insomnia is the main problem.

In recent years, neuropathologists and somnologists are increasingly diagnosing intermittent sleep in patients, which causes a pronounced daytime and decreased performance, loss of strength, and poor health, mood.

You will learn more about why sleep can be disturbed and what to do in case of frequent awakenings.

Features of the disorder

Sleep is an essential component of every person's life, physical and psycho-emotional state of health. These days, workloads, household chores, and frequent stressful situations can cause a reduced quality of sleep at night in the form of interrupted sleep.

According to research, one in five adults develops a sleep disorder at some point in their lives.

Increasingly, doctors hear such complaints:

• “I often wake up at night, and the awakening is abrupt and disturbing.”
• "Lately, and I wake up several times a night."
• “I fall asleep badly and for a long time, while I wake up a few hours after sleep.”
• "I fell asleep and immediately woke up 1-2 hours later, restless and agitated, for no apparent reason."
• “In the middle of the night I had a very bad dream, I woke up in a sweat and did not sleep again.”

Intrasomnia is a special term for sleep disturbance in the form of frequent awakenings. In this case, a short night's sleep can be very intermittent, with awakenings immediately after normal, rapid falling asleep, or during the night.

Features of intermittent sleep:

1. There may be no problems with falling asleep, while sleep becomes very sensitive and superficial.
2. Sleep feels like a dream.
3. Unable to fall asleep deeply even for several hours.
4. Any rustle, otherworldly sound or thought distracts from sleep.
5. Even falling asleep, dreams cause spontaneous awakening.
6. You may have nightmares.
7. Awakening comes every hour or two.
8. Sleep is interrupted more than three times a night.
9. By the time of awakening, the feeling persists that during the whole night it was not possible to fall asleep soundly even once.
10. The problem of waking up early a few hours before the alarm in the morning.
11. After sleeping during the day, there is severe fatigue, weakness, headache, decreased concentration and performance.

Reasons for frequent awakening

The science that studies sleep disorders and its impact on a person's overall health is called somnology. A sleep doctor or, less often, a neurologist, deals with the correction of problems with falling asleep when sleep becomes interrupted or superficial. The basis of treatment is finding out the cause of the disorder.

The following factors can affect sleep quality:

• Working conditions, hard work.
• Daily work at the computer, use of a mobile phone until bedtime.
• Reading books on a tablet or computer at night. The blue light of the monitor and phone irritates the visual center, and blocks the sleep hormone.
• Constant physical overwork.
• After a hard workout, sleep can be restless and sensitive as a result of extreme muscle fatigue.
• Frequent drinking, in terms of more than 30 g of alcohol (which is contained in 2 bottles of beer or 1 bottle of wine) for 3 days a week.
• Drinking more than 2 cups of coffee per day.
• Daily smoking.
• Falling asleep in a room with a TV turned on, a chiming clock, or another source of noise and light that irritates the nervous system.
• Pets that stay awake at night make noise or directly interfere with sleep. Most often, owners of cats and dogs, rodents suffer from intermittent sleep.
• Noisy neighbors, the presence of a busy street, avenue.
• Frequent time zone changes.
• The presence of neurological diseases in the history of the disease, a serious pathology in which it is required to take psychotropic drugs, antidepressants and other pills.
• Some diseases: diabetes, pathology of the kidneys, digestive organs, in which there is a nightly urge to go to the toilet.

The cause of frequent nocturnal awakenings is not always so easy to establish. The main thing is not to resort to self-treatment with pills or sedative herbs without consulting a specialist.

Frequently Asked Questions:

I wake up too early in the morning, what should I do?

The main causes are irritating external factors, psychological or pathological. It is important to determine exactly why you wake up. If sick, visit a doctor. If others - try to drink soothing decoctions at night, warm milk, relaxing massage, do not overeat, make the bed comfortable, ventilate the room. Sleeping pills - by appointment only.

Why throws out of sleep when falling asleep?

Common causes - in the psyche and body. These can be the initial stages of panic attacks, malfunctions in the respiratory tract, an overly excited nervous system due to stress and lack of sleep, subconscious fears.

I can't sleep at night, what's the reason?

Common causes of insomnia are poor sleep hygiene, feeling hungry or overly full, taking stimulant drinks and medications, thinking about problems in bed, irritation from difficulty falling asleep, heredity, any pain in the body, and various diseases.

I wake up from every rustle, what are the reasons?

If there is no overwork and side effects of drugs, we can talk about the peculiarity of the nervous system - the increased sensitivity of sleep. Ears distinguish even inaudible vibrations and directly influence the psyche.

I wake up in the middle of the night every day, why and what to do?

There are a lot of reasons - from an uncomfortable color of underwear to a serious illness. It is worth consulting a doctor. What you can do on your own - eliminate bad habits, stimulating drinks, heavy food at night, change your sleep schedule, control yourself under stress, do not lie in bed with torment in the middle of the night - get up and do something, use natural soothing infusions.

Why do I wake up 2 hours after falling asleep?

At this time, the level of melatonin, the sleep hormone, is just increasing, and if its functionality is impaired, sleep will stop constantly.

Why do I wake up every 2 hours?

Why do I fall asleep and wake up abruptly?

Perhaps the heart rhythm is disturbed, there is a strong lack of sleep or stress, as a result of which the brain believes that it is dying, and with a sharp impulse it tries to “rescue itself”.

Consequences

• Diseases of the cardiovascular system, the appearance of tachycardia, cardiac arrhythmias.
• Disorders of the nervous system, sudden mood swings, tearfulness, nervousness.
• Decreased immunity and frequent colds.
• A sharp weakening of the body, a decrease in efficiency.
• depressive disorders.
• Emotional exhaustion, mental lability.
• Sleep inversion, when the cycles of sleep and wakefulness are completely replaced. There is a sleepy state during the day and a constant desire to sleep, insomnia at night.

Diagnostics

In modern medical practice, sleep analysis is performed using the polysomnography method.

During the diagnosis, an encephalogram (assessment of brain activity), an electromyogram (assessment of muscle activity), body and limb movements, breathing rhythm, temperature, and blood pressure are taken into account.

During the study, the specialist receives a graph of how long each of the four stages of slow sleep and REM sleep lasts, and whether there are any pathologies. Determining each spontaneous awakening, the doctor also concludes in which phase of sleep this happened, and what changes in general indicators were observed.

How is interrupted sleep defined?

• In the phases of slow sleep, muscle tension does not decrease, and consciousness does not turn off as a result of overwork.
• An encephalogram sensor registers an increase in brain activity, a sharp change in the rhythm of the electrical activity of the waves.
• There are periodic jumps in blood pressure in the range of 10-20 mm Hg.
• Breathing becomes more frequent, maybe (lack of breathing for 10-15 seconds).
• During sleep, the body temperature repeatedly changes in the range of 0.5-0.7 ° C.
• At the moment of drowsiness and falling asleep, any external sound or light stimulus provokes awakening.
• During sleep, periodic intermittent and restless breathing is recorded.
• Periods of transition of the phases of slow sleep into fast sleep are accompanied by twitching of the limbs, strong mobility in sleep.
• With pathological activity of the autonomic nervous system, the heart rhythm may be disturbed.
• Tachycardia is recorded when the heart beats more than ninety beats per minute, or an irregular fast heart rate - arrhythmia.

How to get rid of frequent awakenings

Not only children have sleep problems. Even in adulthood, one may be faced with the fact that it is not possible to wake up well-rested in the morning, especially after a night of insomnia. What to do in this case?

1. Exclude all diseases in which intermittent sleep is observed.
2. The main reason: diseases of the thyroid gland, hypothalamus and pituitary gland, digestive organs, and others. A doctor will help you with this.
3. If anxiety spontaneously appeared at night and a sudden fear, a panic attack against the background of insomnia, it is better to call an ambulance than to take medication at random.
4. If the situation is due to everyday work, review employment during the day.
5. A hard working day of more than 6 hours should be separated by a break of 30 minutes.
6. In children, restless sleep can be adjusted with the help of the daily routine. To do this, you need to go to bed and wake up at the same time.
7. In adulthood, it is important not to abuse alcohol and coffee drinks in the afternoon, before bedtime.

The sleeping place and the atmosphere around should be conducive to sleep. A comfortable mattress, soft pillows, pleasant bedding, a dark room and the absence of irritants all affect a good sleep.

Frequently Asked Questions:

Why do I wake up every hour?

Visit a psychologist or neurologist, as this feature of the transition from sleep to wakefulness may be caused by some problem that needs a specialist prompt.

Light sleep how to deal with it?

The method of struggle depends on the cause. If there are no pathologies, you can try to create ideal relaxation conditions, relaxing ways, "white noise" or pleasant sound effects.

I sleep badly at night, I wake up often, what should I do?

If there are no diseases, you need to normalize the state of the central nervous system (it is too excited), minimize stress, track what contributes to awakening and remove the cause.

I have bad sleep, what should I take?

Folk methods - warm milk with honey, herbal teas with chamomile, sage, fennel, lavender, mint, valerian. On the advice of doctors: melatonin (sleep hormone), sedatives, sleeping pills.

What not to do before bed

Psychosomatics of sleep disorders is simple. Our nervous system is influenced by many factors. Stressful situations, late going to bed due to a strong charge of work or household chores, sleep less than 6 hours - such a rhythm of life is not suitable for restoring the body. If the night's sleep is not deep and not long, you should follow certain rules before going to bed.

• Do not watch TV, do not work at a computer and other equipment 1 - 2 hours before bedtime.
• If you feel hungry after dinner, limit yourself to a light snack before bedtime.
• Exclude workouts and active walks 3 hours before bedtime.
• Do not take contrast or cold showers.
• You do not need to strongly ventilate the room, the temperature should be comfortable, within 22 - 25 ° C.
• Do not get into arguments, scandals and nervous before going to bed.

Risk group

Sleep disorders are a fairly common occurrence in both adults and children. Who is more prone to this problem?

1. Children who do not get full daytime rest in the form of a quiet hour and sleep less than 10 hours at night.
2. Adults who chronically sleep less than 6 hours per night and do not compensate for chronic fatigue with daytime rest. Some mistakenly claim that daytime sleep in an adult is a weakness and a manifestation of the cure. Scientists have officially proven that this is a myth. Sleeping during the day is very beneficial!
3. Workers of enterprises with heavy physical labor, professional athletes.
4. Day and night shift workers that rotate every other day.
5. Patients with a history of diseases of the nervous system, when there are consequences of injuries of the skull and brain.
6. Patients who must constantly take hormonal drugs.

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neurologist, top blogger LJ

Waking up at night - normal or not? There is fierce debate on this topic. Oriental medicine experts say that it should be continuous. And if you wake up, be sure to look at the clock - they say that every hour different emotions can awaken us, and we need to work with them. Urologists, nephrologists and cardiologists will immediately begin to find out why you woke up. If you just look at the ceiling a little, then okay. And if you were awakened by signals from the bladder, then only one, and preferably not a single walk to the toilet is considered the norm. Andrologists will say that even a single trip to the toilet at night already indicates a hidden testosterone deficiency in men - they say, wait, a decrease in libido, abdominal obesity and tearfulness are just around the corner.

Let's try to figure out why night awakenings happen and in which case it is worth planning a visit to the doctor.

Anxiety and intrusive thoughts

Wake up at 4-5 am. Remember something not particularly important. Understand that this is more important than it seemed before. Immerse yourself in anxious planning: what if it happens like this? What if it works like this? To feel that the dream was lifted by hand, but the rapid heartbeat, internal trembling and a feeling of extreme discomfort are present in full. And during the day, of course, severe drowsiness and decreased performance.

Regular nocturnal awakenings that are accompanied by painful thoughts, anxiety, or intense sadness are a reason to visit a psychiatrist. They can be a manifestation of anxiety or depressive disorders. Good news: the right pills not only normalize sleep, but also emotions, and also help to cope with anxiety.

When the people around you don't sleep

The man sleeps well all night. But for some reason, his relatives tell outrageous things: he screams in his sleep, sits up on the bed and, like a statue, sits there with a blank look or closed eyes until they put him back with an effort. It happens even worse: night cramps, when the arms and legs begin to shake, and then the body tenses and arches. And it is impossible to wake a person during an attack. All these problems have one thing in common: they look intimidating and therefore greatly disturb the relatives of such an “eccentric”, and he himself does not see the problem, because he simply forgets everything that happened at night.

All such nocturnal incidents can be divided into two groups: epileptic seizures and parasomnias. Both of these are reasons for consulting a neurologist. Parasomnias, or literally symptoms that occur "around sleep", are more commonly found in children. These are nightmares when a child wakes up screaming in a cold sweat, but often falls asleep after such an attack as if nothing had happened, and somnambulism (what is called sleepwalking in a philistine way), when the baby, without waking up, develops strange motor activity - walks aimlessly around the apartment, freezes in an incomprehensible position, tries to sort things out. This happens a little less often in adults. For women, one of the frequent parasomnias is a nighttime eating disorder, when, after stress or against the background of a strict diet, the body itself leads the woman to the refrigerator, where the “night dozhor” is performed, often consisting of a bizarre combination of products; in the morning she does not remember anything, but she has an aversion to food and other signs of recent overeating.

Sometimes parasomnias are easily confused with epilepsy - in the latter case, the selection of special drugs is necessary. Therefore, any screaming at night, a feeling of “sleep paralysis”, when a person feels for some time that he is aware of everything, but cannot even move a finger, and experiences severe fear and other unusual nightly symptoms, this is a reason to contact a neurologist, and sometimes for additional examination: electroencephalography, MRI of the brain, polysomnography.

You wake up for a few seconds

Nighttime short-term awakenings are the norm. The depth of sleep during the night changes, and motor activity also changes. All healthy people have short-term nocturnal awakenings, it's just that most people forget them.

Anxious people, as well as patients with chronic diseases, are more likely to remember their nocturnal awakenings. There is no problem in this if the dream returns almost immediately.

You don't seem to sleep at all

A typical complaint at a neurologist's appointment is: "I don't sleep at all." In response to clarifying questions, the patient continues to insist that he does not sleep at all, all night, for many nights in a row. There is even a name for this phenomenon - “sleep agnosia”. The patient is sure that the dream has left him completely. Of course, such a phenomenon is impossible: a complete lack of sleep would disable the human brain in just a few days, and then death would follow. Usually the patient seems to be awake at all when his sleep is superficial, with frequent awakenings. The reasons for this phenomenon can be different: from high blood pressure without proper correction with medications to sleep apnea syndrome, when a person has regular short-term nocturnal breathing stops and the brain is seriously affected due to oxygen starvation.

In this case, it is better to start with a visit to a therapist. A confidential conversation and examination will help the doctor determine the examinations and the need for additional consultations with a neurologist, cardiologist, endocrinologist, otolaryngologist.

When the bladder awakens

Frequent urination is another reason for frequent nighttime awakenings. Normally, the work of the kidneys and bladder is regulated by the body depending on the time of day. At night, a full sleep is a priority, and therefore less urine is produced, and the sensitivity of the bladder to the volume of fluid that has entered it also decreases. A healthy person sleeps all night or wakes up once to go to the toilet.

The deterioration of the kidneys and heart can change the situation for the worse. The body can not cope with the regulation of the volume of incoming fluid, there are difficulties with the removal of excess water. It lingers in the body and manifests itself in the form of edema. Sometimes the bladder suddenly begins to respond too early with emptying signals - the reasons may be an infection, changes in hormonal levels, and other problems. If you get up at night to go to the toilet more than once, this happens regularly and has nothing to do with the fact that you like to drink a liter or two of tea at night or casually eat half a watermelon for dinner, it makes sense to consult a cardiologist, urologist and nephrologist.

Other causes of nocturnal awakenings

Sometimes a bad night's sleep hides quite obvious reasons that are not related to diseases. They are provoked by an excessive desire for a healthy lifestyle. For example, those who count calories and maintain a severe calorie deficit may regularly wake up at night from hunger. A diet of 1,500 kilocalories, for example, only at first glance seems like an opportunity to eat fully: after a normal breakfast, lunch and afternoon snack, there are simply no calories left for dinner. Or you have to be content with modest meals during the day, and each time without a feeling of satiety. As a result, a person goes to bed hungry, which cannot but affect the quality of sleep. Increasing the calorie content of the diet is a logical solution to this problem.

Fans of evening workouts may also face the problem of too sensitive sleep. The activation of the sympathetic nervous system causes the body to go into fight-or-flight mode - what a dream. Transferring sports to the morning or afternoon hours can help.

Very often, patients suffering from frequent nocturnal awakenings turn to a somnologist, and in his absence, to a psychiatrist or neurologist. Usually, the state of awakening is associated with neurological, psychiatric or general somatic diseases. Also, this type of sleep pathology is a constant companion of citizens who abuse alcohol or drugs. All sorts of stresses and seasonal depressions play an important role in the development of sleep disorders.

By themselves, frequent nighttime awakenings are not a problem that causes serious harm to health. However, people, as a rule, take this too seriously, and instead of continuing to sleep peacefully, they begin to worry, think about how to fall asleep, look for the reason for the interruption of sleep, which leads to the loss of a sleepy state. However, the usual simple relaxation is the most correct behavior, as a result of which a person falls asleep and almost completely sleeps.

According to the classification of sleep disorders, interrupted sleep and early awakenings belong to the category of insomnia - falling asleep disorders. Frequent nocturnal awakenings are characteristic of emotional, anxious, impressionable natures.. They are based on the state of continuing processing by the brain of psycho-emotional information received during the day. It is because of this that sleep remains superficial for a long time and is easily interrupted.

Interrupted sleep in infants is even more common and occurs because toddlers' sleep phases change more frequently than adults. This condition is also not a problem, and only if the child becomes lethargic, constantly sleepy and begins to act up, you should contact a pediatrician or a neurologist.

If usually sleep is normal and suddenly frequent nighttime awakenings began to bother you, you need to look for external stimuli. Maybe it's a newly installed lantern outside the window, the heating is on and, as a result, it's too hot in the bedroom and the air is dry, maybe you bought a mattress that you can't get used to, or new smells have appeared in the house (from pets).

“I wake up at 3 am and then I can’t sleep” is another common complaint. Or wake up in the middle of the night. The fact is that at about three o'clock in the morning the temperature of the human body is the maximum for the entire time of sleep, which can also lead to awakening. Do not focus on this phenomenon. It is nervousness due to such a physiological feature that will prevent you from sleeping.

“I often wake up at night, and then I can’t sleep,” such complaints can often be heard from people of various ages, professions and social groups. The most common cause of sleep disorders is simply poor sleep hygiene.. Falling asleep when you have to, falling asleep in front of the TV, plentiful food right before bedtime, too warm bedroom - these are the simplest factors, by eliminating which, many can quickly restore the quality of sleep and sleep until morning, as they say, without hind legs. Some make the mistake of starting to fight insomnia with a bottle of beer before bed. Alcohol only excites the nervous system and leads to the opposite result.

The quality of a mattress should not be underestimated: the continuity of sleep and its depth also strongly depend on its properties. A certain role is played by the presence of a partner in the same bed. And although people subjectively believe that sleep together is deeper, calmer and of higher quality, however, according to objective studies (polysomnography), sleep together is inferior in quality to sleep alone, when a person is the only rightful owner of the entire bed.

There are many physiological causes that cause intermittent light sleep:

• older people often wake up in the middle of the night and take a nap during the day;
• women wake up due to hormonal changes occurring in them every month;
• pregnant women often wake up at night for various reasons: convulsions due to lack of minerals, frequent urge to urinate, fetal movements;
• at the onset of menopause, women can also often wake up due to sweating, fever, and other physiological manifestations of the condition.

Often there are sleep disturbances that occur due to changes in the sleep/wake cycle associated with working on a night or daily schedule, frequent air travel with changing time zones. In these cases, the work of the internal clock is simply disrupted in a person. This is a situational pathology associated with the functioning of biological rhythms.

It is impossible not to mention the role of the well-known sleep hormone, melatonin, in the formation of a good sleep. Melatonin is formed from serotonin, which in turn is formed every day in the human body when it is outdoors under the influence of sunlight for at least 30-40 minutes. Seratonin is converted to melatonin, a high concentration of which in the body by the end of the day contributes to deep sleep. Melatonin and seratonin do not accumulate in the body, so in order to sleep well, you need to get your portion of sunlight during the day.

Also, people can often wake up at night due to painful conditions: with arthrosis, osteochondrosis, diabetes, diseases of the thyroid gland, cardiovascular system. In all cases where you suspect that a disease is the cause of poor sleep, you need to contact a specialist and treat the underlying disease.

Waking at night with difficulty falling asleep

This kind of insomnia as frequent awakenings at night is a disease of modern civilization and occurs in almost a third of the entire population. The criterion for believing that you have chronic insomnia is the presence of complaints of poor sleep most days of the week for more than three months. In the case of chronic pathology, patients are worried during the day by fatigue, impaired attention and memory, irritability, daytime sleepiness, headache, or problems with the gastrointestinal tract. Psychological problems also begin due to worries about sleep: before falling asleep, a person fears that he will not get enough sleep again and because of the experiences he can no longer fall asleep, which can provoke real insomnia.

There are also hereditary forms of the disease. People with these forms report intermittent sleep from childhood. Their parents are also diagnosed with the same condition. Usually this is a defect in hormone metabolism, which is normalized by medication.

Diagnostics

Sensors connected to a person during a polysomnography study

If you are concerned about frequent awakenings at night, see a sleep specialist. A sleep doctor analyzes the quality of sleep using a polysomnographic study. This method combines simultaneous registration of ECG, electroencephalography, electromyography, audio monitoring of snoring, analyzes limb movements, respiratory movements, reads body temperature, pulse, blood pressure and other indicators. The data obtained make it possible to assess the duration of sleep, the number of awakenings, the distribution of phases, respiratory disorders, heart rhythm, to identify abnormal movements and to diagnose the type and type of parasomnias.

Polysomnography is especially helpful when a person comes in and tells me that I seem to wake up every time. But in fact, research shows that a person sleeps very soundly and he simply dreams of this state. This state of imaginary waking up is also quite common.

How to overcome frequent nighttime awakenings

To restore normal sleep and not wake up often in a dream, you need to follow some simple rules before going to bed:

1. Comfortable temperature in the bedroom should be no higher than 18-20 degrees.
2. Silence and darkness are the best companions of normal falling asleep.
3. You need to have dinner no later than two hours before bedtime, and fatty and spicy dishes should be excluded from the menu.
4. Avoid alcohol and caffeine 3 hours before bed.
5. No need to think about important things before going to bed.
6. It is important to go to bed at the same time every day.
7. You should not fill up during the day, even if there is a feeling of drowsiness - it is better to overcome it.
8. Sleep should last no less and no more than 6-8 hours. Too much sleep is just as bad as too little sleep.
9. An hour before bedtime, you should stop working at the computer and watching television.
10. An hour before going to bed should be devoted to relaxation - take a relaxing warm bath, take care of yourself, listen to pleasant music.
11. At night, you can drink a glass of herbal tea or milk with honey.

And only if, despite all the measures taken, sudden awakenings occur at least three times a week and last at least half an hour, within a month, you should consult a doctor for advice. In no case should you resort to medications on your own. You can meet people who take tonics in the morning to cheer up, and sleeping pills in the evening. Self-treatment gradually depletes the body's reserve forces, not only not restoring sleep, but also not giving even a temporary feeling of rest and contributing to the development of chronic psychosomatic diseases.

How often do you wake up at night?

The usual story - you haven't had enough sleep for three days and this time you decided to go to bed early. You go to bed at ten o'clock in the evening, hoping to get a good night's sleep, but suddenly you wake up at two in the morning. not in one eye, you lie and stare 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're sleep deprived again and feel disgusting.

Causes of night awakenings

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

Common external causes include street noise, too much light in the bedroom, inappropriate temperatures (too warm or too cold), pets nestling in your bed, an uncomfortable mattress, or a baby who wakes up and comes into your room.

The internal causes of sleep are also varied and depend on many parameters.

Gender and age

The older a person gets, the more often he suffers from interrupted night sleep. Elderly people often take a nap 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 legs, back pain, frequent urination, heartburn, and fetal movements.

2. Don't take a nap. If you sleep during the day, it takes hours away from your nighttime sleep. But if you really want to, you can take a nap no more than 20 minutes before 14:00 - this time is quite enough to relax and gain strength.

3. Limit your intake of alcohol and nicotine, fluids and heavy foods, and avoid physical activity at least three hours before bedtime. All this can provoke a sudden nighttime awakening.

4. Don't Caffeine Eight Hours Before Bed. not only prevents you from falling asleep, but can also cause you to wake up at night.

5. Don't lie in bed if you can't sleep. Get up, walk around the rooms, do something quiet and calm in dim lighting (do not turn on your smartphone or computer). Here are things to do if you can't sleep. Return to bed only when you feel sleepy.

When you count how many hours are left before the alarm goes off, you get nervous and worried, which, in turn, makes it even more difficult for you to fall asleep.

7. Learn to control stress and anxiety. Try some relaxation exercises before heading to bed. For example, take up meditation. Avoid stressful conversations and situations a few hours before bedtime.

8. Keep your bedroom dark, quiet and cool. Make sure nothing wakes you up in the middle of the night. If noise can bother you, buy earplugs or find a quiet, monotonous noise source. If the light interferes, good blackout curtains or a blindfold will help.

How do you deal with nighttime awakenings?