Waking up in the middle of the night is a problem that many people deal with, even if they have no trouble dozing off when they first hit the sack. Whether you wake up just a couple times or every hour, any interruption in your sleep cycle can affect the way you’re able to function the next day. To start sleeping through the night, it might help to figure out what changes you should make in your daily routine.
Daytime Activity Level
If you’re not exercising at all during the day, this could be the culprit of your wakings. According to The National Sleep Foundation’s 2013 “Sleep in America” poll which studied sleep habits of 1,000 people, 83% of participants who exercised reported sleeping better than those who didn’t exercise at all. More than half of moderate and vigorous exercisers slept better when they worked out than on days when they didn’t.
Still waking up at night despite getting regular exercise? You may be working out too late in the day. Doctors at Mayo Clinic say that although it may not be a problem for many, exercising within a few hours of bedtime may affect nighttime sleep. You may want to see if working out in the morning or earlier in the afternoon helps to keep you asleep through the night.
While a glass of warm milk can help you fall asleep, some foods and drinks can cause you to wake up. Avoid consuming these within a few hours of bedtime for more quality shut-eye.
- Diuretics: Foods with a high water content like celery, cucumbers, and watermelon may cause you to wake up at night with a full bladder. Similar to drinks like tea and soda, which can also contain sleep-inhibiting caffeine.
- Acidic foods: Tomato sauces, citrus fruits and other foods high in acid can cause heartburn, especially after you lay down. Since they’re high in Vitamin C, don’t cut them out altogether –just eat them earlier in the day.
- High-fat foods: Pizza and fried foods are heavy and take longer to digest, and can cause discomfort in your belly. Eat lighter meals close to bedtime, so you can digest them as you sleep soundly.
- Alcohol: A glass of wine or a cocktail before bed can relax you enough to fall asleep, but alcohol in your system disrupts REM sleep. Avoid drinking it within two hours before bed.
Too Much Sleep
If you have to take a nap to get through the day, make sure it’s short and early in the afternoon. According to the Mayo Clinic, you should only sleep for 10-20 minutes at around 2 or 3 p.m. A longer nap, too late in the day may impair your sleep cycle at night.
Your Mattress – The Culprit for Waking Up at Night
If your mattress is sagging, is too firm or is making you wake up in a puddle of sweat, you won’t be able to sleep through the night. If your bed is the reason you’re waking up at night, a new mattress may be what you need. At Beloit Mattress Company, you’ll find factory-direct mattresses and adjustable bases that can help with back pain and snoring issues. Visit one of our stores today, so you can start sleeping through the night!
Simplify and prepare for mattress shopping the right way. Download The Ultimate Mattress Buying Guide to make sure you are investing in the best mattress for quality sleep: