A Food Allergy Or Intolerance
Food allergies and intolerances can cause a host of physical problems, and disrupted sleep is one of them. Food allergies and intolerances often trigger digestive issues as well as rashes and swelling all those symptoms make for a bad night of sleep!
Food allergies and intolerances can develop at any age, but this may be an especially big problem as you start to introduce your baby to solid foods. For more information on how food allergies and intolerances affect your baby, and how to be mindful of allergy-causing foods as you start your baby on solids, review How to Introduce Solid Foods to Your Baby.
What Causes Waking Up In The Middle Of The Night
Most people wake up once or twice during the night. Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition.
When you cant get back to sleep quickly, you wont get enough quality sleep to keep you refreshed and healthy. Its important to figure out whats waking you up so you can treat the problem and get some rest.
In general, adults need about 7 to 9 hours of sleep a night for best health and well-being. Thats divided into periods of light, deep, and rapid eye movement sleep, when you dream. You cycle through these stages several times each night. Most of your deep sleep happens early in the night. Toward morning, youre mainly in REM and lighter sleep, when its easier for something to wake you up.
What Are The Causes Of Insomnia During Pregnancy
Multiple factors can cause insomnia during pregnancy:
- Discomfort: Increased weight and changed body composition can affect positioning and comfort in bed.
- Disrupted Breathing: Growth of the uterus places pressure on the lungs, creating potential for breathing problems during sleep. Hormonal changes can increase snoring and the risk of central sleep apnea, which involves brief lapses in breath.
- Reflux: Slower digestion can prompt disruptive gastroesophageal reflux in the evening.
- Nocturia: Greater urinary frequency can create the need to get out of bed to go to the bathroom.
- Restless Leg Syndrome: The exact cause is unknown, but pregnant women have a greater risk of RLS even if they have never had symptoms before becoming pregnant.
Studies have found that more than half of pregnant women report sleeping problems consistent with insomnia. In the first trimester, pregnant women frequently sleep more total hours, but the quality of their sleep decreases. After the first trimester, total sleep time decreases, with the most significant sleeping problems occurring during the third trimester.
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You Have Indigestion Or Heartburn
Heartburn usually gets worse when you lie down.
Here’s another yucky one — 14-20% of Americans experience heartburn at least once a week, and 70-75% of those people have it at night. Nighttime heartburn can wake you up with a burning or choking sensation in your throat, and the pain and discomfort makes it hard to fall back asleep.
Common culprits of heartburn are spicy foods, chocolate, citrus and alcohol. If you can’t narrow down what’s causing your indigestion, try keeping a food journal along with noting your symptoms. You can eliminate various suspects from your diet to find out what’s causing you discomfort. Once you figure it out, try to avoid this food as much as possible. You’ll thank yourself for it in the morning.
Heartburn may be simply diet-related, but it could also be an indicator of a relatively common disorder known as gastroesophageal reflux disease, also called GERD or acid reflux. People with GERD typically experience heartburn, choking and coughing more often while lying down at night. If your symptoms are more severe or you think you may have acid reflux, seek medical attention and treatment.
Dietary Supplements For Insomnia
There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.
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Habits That Cause Insomnia And Disrupt Sleep
While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things youre doing to cope with insomnia may actually be making the problem worse.
For example, maybe youre using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.
Not only can poor daytime habits contribute to insomnia, but a poor nights sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:
Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, youll sleep better.
If youre having trouble identifying insomnia-causing habits
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe youve never made the connection between that late-night glass of wine and your sleep difficulties.
Why Do They Happen
Although some think racing thoughts occur only among people with anxiety disorders, this isnt necessarily the case. Again, given the right situation, stress may contribute to racing thoughts for anyone, even those who do not identify as anxious.
You may notice that racing thoughts and insomnia increase in times of high levels of stress. For example, these symptoms are common following a job loss, divorce, moving, or the death of a loved one. In addition, your thoughts may relate to everyday stressors like work, financial, relationship, and health concerns.
No matter the cause, these thoughts can be very disruptive. As a result, you may need to make some intentional changes to resolve them.
Worrying may seem like something that is beyond your control, but in fact, there are some things you can do to manage your worries before bed.
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What Is Pediatric Insomnia
Insomnia is a sleep disorder that causes problems falling asleep, staying asleep and waking up too early in the morning. Sleep is crucial to childhood development, and insomnia can lead to health problems or behavioral issues.
Insomnia can be short-term, lasting a few days or weeks, and may be related to medication, anxiety from a stressful event or illness. However, it can also be a long-term condition that will impact the child for their entire life.
Insomnia can be chronic , cyclical or transient .
While it is more common in adults, children can develop chronic insomnia, including 10% of adolescents .
What Is Middle Of The Night Insomnia
Middle insomnia is a condition that affects one in three adults in the UK. This sleep problem is characterised as waking up in the middle of the night and having difficulty falling back asleep again. Sometimes people struggle to fall asleep the first time around, and other times the issue only comes up around 3am.
There are numerous causes of middle insomnia, and understanding whats triggering yours will help you stop waking up at night.
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Relieving Anxiety That Keeps You From Falling Or Staying Asleep
If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing elseespecially not frustration and anxiety.
Use the bedroom only for sleeping and sex. With many of us working from home now, it can be difficult to avoid, but if possible dont work, use your computer, or watch TV in your bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that its time to nod off when you get into bed.
Move bedroom clocks out of view. Anxiously watching the minutes tick by when you cant sleepknowing that youre going to be exhausted when the alarm goes offis a surefire recipe for insomnia. You can use an alarm, but make sure you cant see the time when youre in bed.
Get out of bed when you cant sleep. Dont try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When youre sleepy, go back to bed.
When To Seek Help
If you find yourself waking up at 3 a.m. and have difficulty falling back asleep on a frequent basis, its important to talk to your doctor. Your doctor may suggest you try a sleep study to find out more about your sleep cycles.
Treatments for insomnia may include lifestyle modifications, adjustments to your sleep-wake times, or therapy.
You may also want to see your doctor if these wake-ups cause problems for you during the day. Problems associated with a lack of consistent sleep may include:
- having trouble remembering things
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What Are The Risk Factors For Insomnia
Insomnia occurs more often in women than in men. Pregnancy and hormonal shifts can disturb sleep. Other hormonal changes, such as premenstrual syndrome or menopause, can also can affect sleep. Insomnia becomes more common over the age of 60. Older people may be less likely to sleep soundly because of bodily changes related to aging and because they may have medical conditions or take medications that disturb sleep.
How To Fix Insomnia
If you spend more than a few minutes getting back to sleep, you may benefit from interventions to relieve insomnia. Sleep hygiene is a great way to ensure a restful, relaxing whole night sleep. Avoid stimulants such as caffeine and nicotine close to bed, exercise regularly, stay away from foods at dinner which can promote heartburn, and make sure your sleep environment is devoid of bright light or disruptive sounds.
If more than 15 to 20 minutes are spent awake, observe stimulus control and get out of bed. Go do something relaxing until you feel sleepy and then come back to bed. If you wake towards morning, you may just get up and start your day early. This can help to reinforce the bed as a place for sleep, not wakefulness.
When insomnia becomes chronic, occurring 3 nights per week and lasting at least 3 months, treatment with cognitive behavioral therapy for insomnia may be preferred.
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Insomnia And Specific Sleep Disorders
Specific sleep disorders can be a cause of insomnia. Obstructive sleep apnea, which causes numerous breathing lapses and temporary sleep interruptions, affects up to 20% of people and can be an underlying factor causing insomnia and daytime sleepiness.
Restless Leg Syndrome detracts from sleep by causing a powerful urge to move the legs. Abnormal behaviors during sleep, known as parasomnias, can interfere with sleep. Some well-known examples of parasomnias include sleepwalking, nightmares, and sleep paralysis.
Treating The Underlying Condition
If a medical condition or sleep disorder is causing your problems, youll need treatment for the underlying condition.
For example, if your sleep is affected by anxiety disorder or depression, your doctor may prescribe an anti-anxiety or antidepressant medication to help you cope with worry, stress, and feelings of hopelessness.
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What The Experts Do
Sleeping Tips for Perimenopause
Waking up in the middle of the night is a common complaint duringperimenopause. One reason: hot flashes and night sweats. If you go to bedfeeling comfortable only to wake up drenched in sweat due to changinghormones in midlife, try arranging your bed and bedroom for quick and easytemperature adjustments. Have a fan nearby and several layers of blanketson the bed instead of one big comforter so you can take some off when youfeel warm, says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.
What Causes Awakenings At Night
There are multiple potential causes of nighttime awakenings. It is normal to wake up as part of transitions between cycles of sleep stages. It is necessary to wake to change positions, roll over, or adjust the covers. Noises in the environment should normally prompt waking to ensure safety. Parents of young children often wake to attend to their needs. In some cases, it may be necessary to wake to urinate .
Awakenings may also be abnormal: early morning awakenings may occur in depression and very frequent awakenings may be a sign of obstructive sleep apnea. Pain may prolong wakefulness, but we are generally not aware of pain once we fall asleep. Menopause may lead to night sweats, often also due to sleep apnea. Older men with enlarged prostates tend to have trouble fully emptying their bladders, so they may wake up repeatedly at night to urinate.
In general, if you remember waking more than once per hour at night, this may be excessive.
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Helping Your Child With Autism Get A Good Night’s Sleep
During the first few months of life, babies ease into a normal cycle of sleep and wakefulness. They gradually reduce the number of daytime naps they need and start sleeping for longer periods of time at night. But some children continue to have difficulty falling asleep or sleeping through the night, and the problem can persist long after children start school.
Sleep disorders may be even more common in children with autism spectrum disorders. Researchers estimate that between 40% and 80% of children with ASD have difficulty sleeping. The biggest sleep problems among these children include:
- Difficulty falling asleep
- Restlessness or poor sleep quality
- Waking early and waking frequently
A lack of a good night’s sleep can affect not only the child but everyone in their family. If you’re bleary-eyed from night after night of waking up with your child, there are a number of lifestyle interventions and sleep aids that can help.
How To Sleep Through The Night
There isnt a one-size-fits-all approach to better sleep. In most cases, sleeping medications arent going to be the magic pill to help you avoid nighttime awakenings.
Instead, using several of these strategies to get quality nighttime sleep may help you avoid the dreaded 3 a.m. wake-up:
- Aim for a consistent bedtime each night, and wake up at the same time each morning.
- Sleep in a comfortable, dark, quiet space.
- Make sure youre sleepy enough before going to bed, and dont lay in bed for 20 minutes or more if you cant fall asleep.
- Adopt a nighttime routine that helps you relax, such as reading or meditating before bed.
- Turn off screens well before you turn the lights out.
- Get adequate exercise during the day, but avoid doing it right before bed.
- Avoid drinking caffeinated beverages late in the day.
- Eat dinner several hours before bedtime.
- Reconsider drinking alcohol late at night.
- Quit smoking.
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Natural Treatment Options For Middle Of The Night Insomnia
Heres the good news. Middle insomnia is a treatable condition, and there are steps you can take to get your sleep levels back under control. This involves cleaning up your sleep hygiene by adding intentionality to your nighttime routine. Following these tips will help you fall asleep quickly and stay that way until morning.
Try Advanced Night-Time Nutrients for fighting middle insomnia
If youre looking for a better way to sleep through the night, then a middle of the night insomnia natural treatment option that truly works is our Advanced Night-Time Nutrients. This supplement is designed to help you sleep through the night, and survey results show it works. Three-quarters of past customers state that our sleep aid helped them sleep longer at a time, thanks in part to the proprietary Melo-Fruit® blend cherry extract with natural melatonin to regulate your sleep cycles.
Other ingredients included to aid natural sleep include taurine , magnesium , taurine , and 5-HTP . Taken together, these ingredients prime your body for better sleep, so that middle of the night insomnia is a distant dream. You dont have to worry about building up a tolerance to its effects or any adverse symptoms, so try our sleep aid today.
Remember, you have little to lose but your middle insomnia.
Visit The Restored Blog for more practical guidance to help restore your foundations in sleep, nutrition, movement and mindset.
What To Do When Insomnia Wakes You Up In The Middle Of The Night
Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.
Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, Ahhh. Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though its not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
Do a quiet, non-stimulating activity. If youve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that its time to wake up.
Relaxation techniques that can help you get back to sleep
Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.
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