Frequent awakening at night and difficulty falling back asleep when awakened can have an impact on disrupting sleep quality. If not treated immediately, this condition can cause health problems. Actually, what is the cause of frequent waking at night and how to overcome it?
The condition of frequent awakening during sleep at night and difficulty falling back asleep is referred to as middle insomnia or sleep-maintenance insomnia. Insomnia is a condition when a person has difficulty initiating and maintaining sleep, so that the duration and quality of sleep is disturbed.
Under normal conditions, a person can wake up at least 1-2 times a night. This can be caused by various things, such as caffeine or alcohol consumption, a poor sleep environment, sleep disorders, or certain medical conditions.
In addition, increasing age, jet lag, or working with the system shift It can also affect sleep rhythms and cause people to wake up frequently at night. Over time, this condition can lead to decreased productivity and lead to various health problems.
Various Causes of Frequently Waking Up at Night
The following are some conditions or health problems that can cause frequent awakenings at night:
1. Physical disorders
Some physical disorders, such as stomach discomfort or joint pain that appear at night, can certainly interfere with sleep. In addition, there are various other physical disorders that can also cause people to wake up frequently at night, namely:
- Respiratory diseases, such as asthma, bronchitis, or lung disorders
- Neurological and brain diseases, such as Alzheimer's disease and Parkinson's disease
- Changes in hormone levels can trigger excessive sweating and make sleeping uncomfortable, for example during menstruation or before menopause
- Diabetes, heart disease, and disorders of the prostate and bladder can cause an increase in the frequency of urination so that sleep becomes disturbed
- Use of certain medications, such as beta blockers, asthma medications, or antidepressants
2. Psychological disorders
Various types of mental illness, such as stress and depression, can cause frequent awakenings at night and even difficulty falling asleep. In addition to these two conditions, some psychiatric illnesses that can also cause frequent awakenings at night are anxiety disorders, bipolar disorder, and schizophrenia.
3. Bad habits
Consumption of alcoholic beverages or caffeinated beverages before bed can cause you to have trouble sleeping. In addition to making it difficult to sleep, caffeine can also make you urinate often so that you wake up during sleep because you have to go back and forth to the toilet.
Smoking and use habits gadgets before bed can also affect the quality of your sleep. Blue light from gadgets can reduce levels of the hormone melatonin which is useful for regulating sleep, making it difficult for the sleep process.
4. Sleep disturbance
Various sleep disorders, such as sleep apnea and night terror or waking at night characterized by screaming and intense fear, can also be the cause of frequent awakenings at night.
How to Overcome Waking up at Night
There are several ways you can do to deal with complaints of frequent awakenings at night, including:
- Limit the consumption of caffeinated drinks at least 8 hours before bedtime.
- Avoid consuming alcohol and heavy food at least 3 hours before bedtime.
- Quit smoking.
- Reduce usage gadgets at least 1 hour before bedtime.
- Make a schedule to go to bed and wake up at the same time.
- Do exercise regularly. However, give a gap of a few hours between exercise time and bedtime, for example by exercising in the afternoon.
- Make the room atmosphere more comfortable and quiet, and adjust the room temperature so that it is neither too hot nor too cold.
If you wake up and can't fall back asleep after 15 or 20 minutes, get out of bed and do calming activities in dim light until you feel sleepy again.
Don't look at the clock while you're trying to fall back asleep. Counting the time left until you have to get up in the morning can make you feel anxious, making it even more difficult to get back to sleep.
Waking up at night is generally harmless. However, if it happens frequently, it can interfere with daily activities and cause health problems due to lack of sleep. Make lifestyle changes and take medication if necessary to get quality sleep.
If you find it difficult to fall asleep or wake up at least 3 times a week, it takes more than 30 minutes to fall back asleep, and this condition has been going on for more than 30 days, you should consult a doctor.
The doctor will determine the cause of your experiencing middle insomnia and give medication or therapy that suits your condition.
Written by:
dr. Andi Marsa Nadhira
