Chicago Home and Lifestyles – 6 reasons why you’re waking up at night

We all have small moments where we wake up throughout the night, but we usually return to sleep before we realize we were awake. We move through different stages of sleep that typically take 90 minutes to cycle through, then speed up towards morning. For most of us it’s entirely normal, but for some there are other factors disrupting sleep. Here are a few things that could be the issue and some tips on what we can do.

Caffeine. This is often thought to be the culprit. Most people underestimate just how long the effects of caffeine really last. It’s best to stop consuming caffeine by early to midafternoon to assure there’s no effect. Also, some people are more sensitive to caffeine than others so noon may be a safer cutoff. Water intake during the day can also be a factor. Going to bed even mildly hydrated can affect your sleep in a positive way. Of course, don’t wait too late to hydrate as you’ll be waking up to use the bathroom. 

Alcohol. It can give you an initial crash, so you fall asleep, but it causes spikes in blood sugar and cortisol levels.

Late night snacking. Foods high in sugar or those that cause gas or heartburn can also be a problem. A good bedtime snack will have a small amount of protein and carbs. Whole grain toast and peanut butter is a good choice. Following an anti-inflammatory diet limiting processed foods, red meats and alcohol while favoring fruits, vegetables, lean meats, nuts, seeds, and healthy fats can improve sleep apnea. 

Exercise routine. Normally, exercise is good and aids sleep. But too close to bedtime can actually be problematic for some. 

Bedroom boundaries. Unfortunately, our bedrooms have turned into home cinemas, offices and even dining rooms. This trains us to associate your bed with wakefulness. Try to create boundaries around the bedroom. If you do wake up and struggle to get back to sleep, get up for a bit. Tossing and turning is counterproductive. And try not to look at the clock! 

Racing thoughts. Many of us have little time during the day to process our thoughts. A good idea is to journal in the evening but not later than an hour before bed. Do it somewhere you can relax your body and mind, not the bedroom. Managing stress and anxiety during the day is key to a restful and good night’s sleep. 

Hopefully these tips will help you improve your sleep, but try not rely too heavily on fitness trackers and sleep apps. They often give you inaccurate data that you obsess over. We all have blips in our sleep, no one sleeps perfectly all the time! However, check with your GP if you feel you’re waking up too many times during the night as there can be underlying health problems.

Kathleen Weaver-Zech and Dean’s Team Chicago