"I woke up again..." For those who want to say goodbye to those nights. How to deal with the causes of waking up in the middle of the night

I suddenly wake up in the middle of the night and reach for my smartphone, wondering, "Huh? What time is it?"
Before I knew it, it was 2:30 AM. I didn't need to go to the bathroom, and I wasn't thirsty, but I was still wide awake and couldn't fall asleep.

Have you ever had an experience like that?

In fact, this is called waking up in the middle of the night and is a surprisingly common sleep problem.
This time, we will introduce the causes of waking up in the middle of the night and measures you can take to relax.

[1] It's hot and stuffy inside the futon

It's been so humid lately at night. If you turn off the air conditioner, it's like a sauna until the morning...
"I thought it was some kind of dream, but it turned out I was just waking up from the heat."

Heat can be quite a nuisance during sleep, when your body's core temperature should be dropping.
In particular, if the inside of your futon becomes humid, you will unconsciously find it difficult to sleep and wake up more easily.

In this case:

• Switch to cooling sheets and pajamas
• Use a towel blanket and air conditioner to move the air
• You can also use a dehumidifier for just 30 minutes before going to bed.

Some people say that air conditioning is bad for your health, but not being able to sleep is actually worse for your health !

[2] The room is subtly bright

I try to sleep in complete darkness, but when I wake up it's dimly lit...
The light from the street lamp outside was coming in through the gaps in the curtains,
The TV, which I thought was off, was still flashing.

In fact, even with your eyes closed, light still reaches your brain.
Blue light in particular tricks your brain into thinking, "It's morning, time to wake up."

In this case:

• Blackout curtains block out outside light
• Leave your smartphone outside your bedroom
• Eye masks are not something to be taken lightly (I use them)

There are a lot of people who watch a little YouTube before going to bed, but still watch it an hour later, right? (Me too.)

[3] Outside noises are surprisingly bothersome

"I was asleep, but the sound of a motorcycle woke me up."
"The garbage truck is going too fast!"
Have you ever had a dream where the notification sound from LINE appeared?

The human ear is actually very hardworking.
It continues to function as a "sensor" even while you are sleeping, so it reacts to even the slightest sound .

In this case:

• Try earplugs (they feel strange at first, but you'll get used to them)
• Turn off all notifications on your smartphone before going to bed
• Create a "wall of sound" using white noise or nature sounds apps

Some people find the buzzing sound more calming than silence.

[4] I definitely felt the stress

"A lot has happened today..." I thought to myself as I got into bed.
I fall asleep once, but then I suddenly wake up in the middle of the night and start thinking again.
Before I knew it, it was dawn.

Stress affects the brain before it affects the body.
As a result, the hormones that control sleep stop working properly.

In this case:

• Before going to bed, write down what you're feeling today in a notebook.
• Deep breathing + your favorite scent (like lavender)
• Put away your smartphone and take a break with a hot water bottle or warm towel.

The pressure to "have to sleep" can make sleep even more difficult, so it's important not to force yourself to sleep.

[5] Is alcohol having the opposite effect?

"I can't sleep without a nightcap"
I think there are quite a few people who think this way.
It's true that alcohol makes you sleepy, at first.

However, your sleep will become shallower .
Moreover, if you take it every day, you will develop a tolerance to it and it will become less and less effective.

In this case:

• Finish drinking at least 3 hours before bedtime
• "Non-alcoholic beer + nuts" replacement challenge
• Try to have one or two days a week that are "liver-free."

Be careful, because if you believe you can't sleep without alcohol, it will become a habit.

[6] It's natural to become more easily awakened as you age.

This is a bit of a sad story,
As you get older, you naturally wake up more often .

According to a study from the University of Toronto, the amount of time spent awake during the night increases by approximately 9.7 minutes for every 10 years of age.

It's about 30 minutes for people in their 20s, 50 minutes for people in their 40s, and around 70 minutes for people in their 60s.
Just thinking, "That's just how it is," makes you feel better.

In this case:

• Even if you wake up, don't be too nervous and think, "I'll just go back to sleep."
• Once you wake up, do some light stretching and go back to sleep.
• You can also supplement your sleep savings with a nap

Don't blame yourself for not being able to sleep
Try to look at it positively and think, "It's a sign that I'm getting older, but I'm still full of energy!"

Finally: How to deal with waking up in the middle of the night

If you have read this far,
Haven't you thought, "In the end, I need to come up with a solution that suits me?"

Waking up in the middle of the night isn't a bad thing.
What's more important is how you deal with it.

A list of things you can do starting today

• Maintaining a constant room temperature
• Change into pajamas and bedding designed to combat the heat
• No smartphones allowed in the bedroom (it's hard though)
• Write down your stress and take inventory
• Drink alcohol in moderation
• Understand that aging is a natural change

Small things can make a big difference in your sleep.

It's not "I have to be able to sleep,"
I felt like, "Even if I wake up for a moment, I can go back to sleep."
Wishing you a relaxing evening.

Good night. Sweet dreams.