Written By Maggie Bloom / Reviewed By Ray Spotts
There's nothing more aggravating than not sleeping through the night. Who doesn't enjoy a long night of uninterrupted sleep, right? Well, don't despair because you're not alone. One recent study discovered that 35 percent of Americans wake up at least three nights a week. Our sleep experts can help you get back to catching those zzzs.
Shoot For Seven Or More
Every individual is unique when it comes to getting their rest, but the CDC (Centers for Disease Control and Prevention) believes that if you're an adult (over 18), you should be sleeping for seven or more hours per night.
1. Getting Up For The Bathroom
This is one of the most common reasons why many people don't sleep through the night. Their bladder is calling them because of too much fluid intake.
Nutritionists advise not drinking anything two hours before bedtime. For those of you who really enjoy alcohol or any caffeinated beverages, this may be the issue. Alcohol and caffeine are both diuretics, so your body will lose more water and send you running to the restroom more often.
2. Dealing With TMJ Symptoms
Here's another cause for not being able to sleep through the night, and it's more common than you think.
TMJ is a condition in which the temporomandibular joint is damaged or functioning improperly. It often results in the grinding of teeth at night and has been linked to sleep apnea, and yes, your jaw can affect your sleep habits.
Losing out on your zzzs from TMJ can cause sleep deprivation, irritability, and feeling drained. However, you shouldn't suffer night after night, and you can resolve it by seeking out TMJ treatment in Raleigh NC, or your local area. Specialists today have excellent treatment options to improve your condition.
3. Blue-Light from Tech
Do you use digital devices before going to sleep? Then, put away those tablets, phones, laptops, and other tech gadgets because the blue light that is emitted from these screens can upset your natural sleeping routines.
Blue light keeps you alert and messes with the body's circadian rhythm by suppressing melatonin, a natural chemical that tells your body it's time for sleep.
Sleep professionals have this tip: Two hours before you want to fall asleep, put all the screens away. Try creating a bedtime routine instead of relaxing activities to get yourself ready to sleep.
4. Needing Relief From Heartburn
Talk about a restless night. When you're feeling indigestion, especially heartburn, you're not only awakened by a burning sensation in your throat, but it's difficult to fall back asleep.
Several folks suffer from indigestion, and there are a few ways to prevent heartburn. Avoid eating foods like spicy meals, acidic things like citrus or chocolate, and drinking alcohol too close to bedtime.
Nutritionists recommend not lying down for two to three hours after you eat. When you're in a sitting-up position, gravity helps drain food and stomach acid into your stomach.
Here's another tip: Sleep on your left side. This seems to help alleviate nighttime heartburn symptoms and allow you to get your full seven hours of rest.
5. Sleeping In a Room That is too Hot
Doctors say that the perfect temperature for adults sleeping soundly through the night is anywhere from 60 to 67 degrees Fahrenheit. If your room's too hot, you'll often awaken because your body's naturally trying to tell you that it's time to be awake and alert.
The human body is programmed to experience a slight dip in core temperature in the evening. Cooler's better.
There you have it, five reasons why you may be waking up in the middle of the night. Try some of these suggestions to get better and longer sleep.
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Maggie Bloom graduated from Utah Valley University with a degree in communication and writing. In her spare time, she loves to dance, read, and bake. She also enjoys traveling and scouting out new brunch locations.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.