Getting a full night’s sleep should be simple: you go to bed, close your eyes, and wake up feeling refreshed. But for many people, it’s not the case. Instead, they find themselves waking up at odd hours, tossing and turning, and struggling to fall back asleep.
If this happens to you often, it might be time to take a closer look at what’s really affecting your sleep.
At YourLifeChoices, we understand that quality sleep is a cornerstone of good health, especially with ageing. So, let’s dive into what Martin Seeley, a sleep expert, has to say about these nocturnal disturbances and how you can reclaim the night for restful slumber.
According to him, the real reasons you’re waking up in the middle of the night could be stress and your diet.
The silent sleep disruptor
Seeley points out that stress and anxiety are often the hidden forces that rouse us from sleep. It’s not just about the worries of the day; even subconscious stress can affect our sleep patterns.
‘Your brain processes emotions while you sleep, so if you’re carrying any stress, even subconsciously, your body might jolt you awake as it tries to deal with it,’ he explains.
To combat this, he suggests you consider incorporating relaxation techniques into your evening routine. Activities like reading a calming book, practicing gentle stretching, or engaging in deep breathing exercises can help ease your mind and prepare your body for a restful night.
Diet’s role in disturbed sleep
What you eat before bed can also play a significant role in how well you sleep. Seeley warns against the consumption of refined carbs and sugary foods close to bedtime as these can cause your blood sugar to spike and then plummet during the night, which may wake you up.
Instead, he recommends opting for a small serving of protein with healthy fats, such as a handful of nuts, to maintain stable blood sugar levels throughout the night.
‘Alcohol can also be a sneaky culprit, as while a glass of wine might help you doze off, it disrupts your sleep cycle and often leads to you waking up in the middle of the night,’ he adds.
Similarly, caffeine can linger in your system for hours, so it’s wise to limit your intake, particularly in the afternoon.
A sleep-inducing environment
Your sleep environment is crucial for uninterrupted rest. Seeley advises creating ‘a cool, dark, and quiet bedroom’ to signal to your body that it’s time to wind down. To do this, consider investing in blackout curtains, white noise machines, and breathable bedding to enhance your sleep space.
He also suggests keeping your phone away as this can induce stress and make it difficult for you to sleep.
Keeping a regular sleep routine
Maintaining a consistent sleep schedule—even on weekends—is also vital for regulating the body’s internal clock, and signalling the brain that bedtime is the time to wind down.
To do this, go to bed and wake up at the same time every day.
However, if you find yourself awake in the middle of the night and unable to fall back asleep, Seeley suggests avoiding the urge to check your phone or the clock, as this can make it harder to drift off again. Instead, try deep breathing or meditation to relax your mind.
If these techniques don’t help, Seeley recommends getting out of bed and engaging in a calming activity under dim light until you feel sleepy again.
‘Lying there restless will only encourage your brain to associate your bed with somewhere it doesn’t get rest, so hop out of bed and get back in when you feel ready to sleep again,’ he says.
We’d love to hear about your personal experiences with sleep disturbances. Have you found certain strategies that work for you? Or are you still searching for that elusive full night’s sleep? Share your stories and tips with the YourLifeChoices community in the comments below.
