Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
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You may even have thebest sleep positionin order to get the most quality zzzs.
How much younoticethose awakenings is another thing entirely.
Most of the time, youll fall back to sleep quickly, and wont remember it happened by morning.
Those factors can interrupt our sleep, he says.
a sleep medicine specialist and author ofThe Sleep Solution
Patients will say that theyre waking up a lot, but theyre not aware of this restlessness.
(RLS can be inherited.)
Youre in pain
Even when asleep, your brain can still detect discomfort.
Its your medication
Unfortunately, not all meds are compatible with good sleep.
Some medications can interrupt sleep and alter normal sleep patterns, says Dr. Ruiz-Rodriguez.
Youre drinking alcohol or caffeine
A nightcap may help you fall asleep, but its not great atkeepingyou asleep.
Likewise, caffeine is a stimulant.
It works in parts of the brain that interrupt sleep, he adds.
Alcohol and caffeine can also slightly raise your body temperature.
a sleep medicine specialist and author ofThe Sleep Solution
The anxiety or expectation of waking up exacerbates those nighttime arousals, adds Dr. Winter.
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You are stressed
Stress is ubiquitous.
(Who among us can name at least a dozen things were stressed about right now?)
This internal clock is what helps us go to sleep and stay asleep, he explains.
When its disrupted, you may find yourself waking up every two hours (or more).
How to stop waking up multiple times per night
Want to sleep more soundly?
Heres what to do to stop waking up so much.
You could even try throwing on a sleep mask.
And if you need some background sounds, awhite noise machine(or app) can do the trick.
Put away your phone
This one is easier said than done, we know.
But ideally, youll want to turn off any screen a couple hours before bed.
Incorporate go-to stress reducers
Finding ways to reduce your stress can be helpful for getting quality zzzs.
If youre experiencing stress, what are your methods for getting that down?
Practice breathwork
Another way to relax?
Things like sleep apnea, restless legs, etc.
can keep you from getting a good nights sleep.
They can help adjust your dose or find another med that will allow for more restful shut-eye.
Consider talking to your doctor to see if theres a health-related reason youre waking up so often.
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