You could have poor sleep continuity without realizing it. You might not necessarily wake up at night, but you could stay in lighter sleep stages without getting restful, deep sleep.
You get most of your deep sleep earlier in the night. Your first deep sleep phase lasts almost an hour, whereas your last one is only about 15 minutes. [4] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.
You might also notice signs during the day. If you wake up tired and feel drowsy during the day, this is a good sign you’re not sleeping well at night. [6] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019. You might also have problems concentrating and remembering things. [7] X Research source Lack of sleep can cause irritability and stress. If you’re feeling anxious or stressed without an obvious cause, this could also be a sign that you’re not sleeping enough. [8] X Research source
Other causes for sleep problems include side effects from drugs, an uncomfortable mattress, or a bad sleeping environment. If you’re having trouble sleeping and can’t figure out the cause, then seeing your doctor for an exam might help.
Stay on a consistent sleep schedule by going to bed and waking up at the same time every day. Keep your bedroom cool and dark. Turn off or cover any appliances that light up. This is the ideal environment for sleep. Do something relaxing before bed like reading or taking a bath. Don’t do something strenuous like exercising or stressful like paying bills. Avoid looking at screens like your phone or computer for about an hour before bed. The light from these devices can keep you awake.
Good aerobic activities include running, walking, swimming, and cycling. Don’t exercise less than 2-3 hours before bedtime though. This could actually stimulate your brain and keep you up.
Good aerobic activities include running, walking, swimming, and cycling. Don’t exercise less than 2-3 hours before bedtime though. This could actually stimulate your brain and keep you up.
Grains and carbs like rice and nuts might also help your brain absorb tryptophan, making it more effective. Keep in mind that eating tryptophan isn’t a good replacement for developing healthier sleep hygiene.
Don’t drink too much before bed either, or you’ll wake up needing to use the bathroom at night. Also avoid foods that cause heartburn before bed, like spicy foods, garlic, and acidic fruits.
Always ask your doctor before taking melatonin, or any other sleep aid. It’s not recommended if you’re pregnant or breastfeeding, or have mental health issues, autoimmune disorders, or a seizure condition. Some other herbal supplements that might help you sleep include chamomile, valerian, kava, and passionflower. However, there isn’t enough research to tell if these actually work. [16] X Research source
Nicotine has a similar effect. While you might feel more relaxed, it’s actually a stimulant that can make it harder for you to sleep.
If you’ve had trouble sleeping for a while, it helps to keep a diary about how well you sleep each night. Then you can share that with your doctor and help them figure out the problem.
