Waking up frequently in the middle of the night is not normal and this is also called fragmented sleep. There are many reasons why you wake up in the middle of the night. It could be a nightmare, anxiety or disturbance. This, however, happens often and do not interrupt our sleep routine for a long time. Others that are constant that we find as usual could have a larger bearing as a cause for fragmented sleep as much as we assume them. These other causes have negative effects on your health if they are regular during your sleep time. Due to people’s lifestyles, lack of knowledge and not making sleep a priority. It has led to these causes of sleep fragmentation to be rampant among our society. Below are some surprising causes of fragmented sleep among most people.
Using the bed for other activities
Do you use your purple bed for every other activity including sleeping? This could be the reason for your fragmented sleep. Interesting, right? When during the day you use your bed for waking up activities it becomes consciously normal that that’s the way it should be used. This is a common habit for those with roommates or those who use the bed to do everything during the day despite having other rooms. Working, studying, watching television, associates the bedroom with waking up activities. This conditions your brain that the bed is associated with not sleeping. Making it hard to fall asleep or have fragments of sleep during the night. Improve this situation by using the bed to sleep and create a working and eating area.
Frequent need to pee
Constantly peeing at night could lead to various sleep fragments while sleeping. This interrupts your sleep cycle and causes you to have poor sleep quality and quantity as well. Avoiding taking a lot of beverages before bed will help in controlling this night habit. This habit is related to a collapsing airway which once the brain recognizes this it sends out a different breathing pattern. Through this, the body system activates making your brain think you need to pee for the heart thinks the blood pressure has raised and wants to release blood volume making the bladder to fill. Visit your doctor if this is a cause of your fragmented sleep to consult for sleep apnea.
Too much lighting
Using lights at night is the norm in today’s society. Although at times the lighting may be too much especially with many bedroom decorative lighting to revamp your bedroom being sold nowadays. These many lights too close to bedtime will affect you, and disrupt your sleep. Through this, the sleep-promoting hormone melatonin is suppressed due to too much exposure to these sources of light used after sunset. This cause makes you have sleep fragmentation and it has been known to also affect the night owls by making them more fatigued. To solve this, you can try dimming the lights an hour before bed to signal the brain to calm before you sleep. Plus, reducing unnecessary lighting while in bed especially smart phones that are quite addictive these days with the many social media sites to view leading you to blue light exposure.
As we sleep our bodies relax and energize for the next day. Its system works effectively at night as well. The digestive system works too to digest food at night and if you had a heavy meal, too spicy or one that makes you uncomfortable, bloated and have other effects that make you sleep poorly. You could be experiencing indigestion, this and all its effects lead to poor sleep quality and causes an increase in fragmented sleep. In other words, can be triggered if you have acid reflux and eating foods that provokes it hours before bed. It could only cause further disrupted sleep constantly at night.
Several positive emotions have similar reactions to how stress affects you. Stress disrupts sleeps by keeping you awake through constant worrying and fear of what may be. In some regard, over excitement contributors to insomnia as much as they are positive reactions. They too boost levels of stimulating hormones to make you feel alert and your brain is active. If you find yourself too excited cope by trying meditation to calm the intense emotions. This will help you sleep through the night and prevent various waking’s at night that is provoked by over excitement. Since when you are not able to control it you will experience less sleep and poor quality sleep.
Very warm room
During cold seasons people tend to add everything that could warm them into their bedroom. This could include heaters, extra blankets, heavy curtains, warmer nightwear. This is great to protect yourself from any cold-related illnesses. However, for quality sleep, your body temperature should drop to be able to sleep well. Yet, being very warm from a very hot room raises your body temperature and you become unable to sleep well. The turning and tossing due to warm rooms lead to various sleep fragments that interfere with your sleep. This is through having disrupted or delayed sleep and when your body always finds the right temperatures for your body to sleep. Hence having reasonable degrees is important to ensure that quality sleep is fully achieved.
Toothpaste with mint
Last but not least surprising cause of getting fragmented sleep is using minty toothpaste. Who would have that their type of toothpaste interferes with their sleep? when brushing your teeth getting ready for bed. In any case, your toothpaste is minty it causes oral stimulation. This makes the brain alert making it a problem falling asleep and also causes increased sleep fragmentation at night. However, toothpaste is not the only thing that can contain mint and you are exposed to at night. Other things such as essential oils, mint soaps, linen sprays could contain mint or other substances that could trigger the brain to wake up and make you have a hard time falling asleep.
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