Major sleep problems

According to some estimates, the typical person wakes up about 4 times each night. Most of the time, people go to sleep quickly, and this isn't an issue. But as we age, the variety of awakenings can increase.

A rude awakening

While you possibly can't change the period of time you spend in deep sleep, you possibly can manage the interruptions that wake you up. Here's a have a look at essentially the most common.

the noise If you're sensitive to noise, wear earplugs to bed. “They are incredibly effective at reducing sounds that can disrupt sleep,” says Dr. Czeisler. Earplugs can be found at grocery stores and pharmacies. One option is expandable foam earplugs: you roll the plug right into a narrow cylinder, insert it halfway into the ear canal, after which release it, causing it to expand. Or you possibly can wear cone-shaped plugs, which you gently push into the ear canal until it's snug. They may feel unnatural at first, but you'll regularly adapt to them.

the sunshine Eyeshades, also often called sleep masks, block light and might create a chilled effect. Choose something that is soft but loose enough that you may blink without rubbing the inside your eyelids, says Dr. Czeisler. Masks are available a wide range of materials, reminiscent of cotton, silk, and wool.

Some people like gel-filled cooling masks, which you refrigerate until needed. Masks stuffed with small pods or pellets provide weight that some people find comfortable, like a weighted blanket.

Bathroom trips. Your kidneys also follow a sleep-wake cycle. They excrete thrice more water throughout the day than at night, but you continue to have to keep their rhythm in sync to avoid waking up for a visit to the lavatory.

The best plan of action is to avoid drinking fluids several hours before bedtime. “Especially stop drinking caffeine at least six hours before bed,” says Dr. Czeisler. Caffeine, a stimulant, has a half-life of six to nine hours, meaning half stays in your system for at the very least six hours after drinking.

You also needs to install motion-activated lights along the option to the lavatory. “This prevents you from turning on a bright overhead light that can trick your brain into thinking it's time to get up,” says Dr. Czeisler.

Leg pain at night. Night leg cramps are muscle spasms that occur when the nerves that power muscle contractions go into non-stop firing mode. They are common in individuals with foot problems reminiscent of flat feet or high arches, metabolic disorders, or neurological conditions, reminiscent of Parkinson's disease or neuropathy (nerve damage).

To prevent foot or leg pain, arise and slowly bend forward. If you do not need to get off the bed, sit up and reach forward so you possibly can hold your feet, then slowly bend your feet toward your head. Hold for about 20 seconds, then release. Repeat as needed.

Despite the dearth of scientifically proven and protected treatments to forestall recurring nighttime leg cramps, a number of methods could also be price trying.

One way is to stretch your legs before going to bed. (You can follow this online stretching routine, complete with video instructions, that only involves stretching the legs.

Other precautions include staying well hydrated, wearing well-fitting supportive shoes throughout the day, and keeping your feet loose at night.

Wake up and fall asleep

If you get up at night, give your body enough time to go to sleep. “Don't reach for the computer or phone, or read with the lights on, which can overstimulate your brain,” says Dr. Siesler.

Instead, try deep respiration exercises, meditate, or hearken to a sound machine. “Even though you may feel like you're waking up in the dark, in most cases, you're asleep a good portion of the time and don't even know it,” says Dr. Czeisler.

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