Every lover of quality night sleep must crave for tips on how to break the cycle of waking up in the middle of the night.
Sleeping without interruption at night improves not only your mental health but also your physical health.
Today, at least six categories of folks don’t want to wake up in the middle of the night.
Fittingly, the tips to be discussed in this article will focus exclusively on these categories.
These are folks in their:
You don’t have to read the entire article; however, undoubtedly, reading the entire article would expose you to what to avoid when you hit a particular age group.
Besides, you can use the information presented to help others. Let’s get started!
How to Break the Cycle of Waking up in the Middle of the Night
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 20’s should do
If you are in your 20’s, what exactly is disrupting your sleeping pattern? There are at least three widely known reasons that might account for that.
- Avid reading – burning candles at night
- Technology use – laptops, smartphones, and other technological inventions.
Check These Tips:
- Limit late-night social media use.
- Keep your room dark
- Keep your phone away from the bedroom
- Design a wind-down routine, at least an hour before sleep (take a warm shower, read, exercise, or listen to calm music)
- If you want to watch a movie before bed, watch a hilarious one.
The purpose of a wind-down activity is to prepare your brain for sleep, tell your body to slow down, and then relax. Be informed that a tiny burst of light can disrupt your body clock.
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 30’s should do
The majority of folks in this age group are now bothered with work and raise a prosperous family and financial stress.
If you’ve noticed that you have a short sleep, you will want to force yourself to sleep.
But you shouldn’t!
- Don’t think about how many hours you have left to be up, but think of the time you had little or no sleep
- Reassure yourself that you will soon sleep, your brain will calm down.
- For pregnant women, take in more iron to help treat unstoppable urges to shift legs, making falling asleep difficult.
- Use an earphone to avoid distractions.
- Don’t drink water a few minutes before you sleep.
If you are married and have a baby who’s past the feeding stage, agree with your spouse to take turns on who attends to your child if he or she wakes up in the night.
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 40’s should do
Do you snore heavily? That could be one of the reasons why you have a hard time sleeping.
Sleep apnea results in heavy snoring, which disrupts sleep and breathing. And this is linked with being overweight.
- Try weight loss
- Try adapting to the use of CPAP device
- Separate bed from your kids, especially to avoid noise or physical movement
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 50’s should do
Some women in their menopause, at this stage, will experience hot flashes at night.
In this stage, both men and women also struggle with waking up to use the restroom in the middle of the night, at least once.
A few of these tips will help those in this category.
- Wear clothes that wouldn’t raise your temperature and avoid activities that would.
- Don’t eat late, don’t indulge in alcohol in the evening, and don’t exercise in the evening.
- Use breathable mattresses or those with natural fillings for temperature regulation.
For Men and Women
- Avoid the intake of alcohol, and don’t take in more fluid during the evenings but drink little.
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 60’s should do
Older man! Don’t fall for the myth that as you age, you need less sleep.
Although I believe that even though older people want to enjoy more rest like those in their 20’s and 30’s, they aren’t capable of achieving that.
Yet, I don’t see that to mean not needing more sleep; you do need. You would do well to dwell on these tips.
Check these tips
- Use medication to treat REM sleep behavior disorder
- Limit intake of pain medication
- Don’t fall into the habit of late nights
- See your doctor for more detailed advice on what drugs to take and what not to take.
How to Break the Cycle of Waking up in the Middle of the Night: What Folks in their 70’s should do
It’s widespread for folks in this age group to develop insomnia. As we age, the human brain has difficulty maintaining sleep.
Well, you don’t need much to gain balance; these would work well.
Check These Tips
- Work on Cognitive Behavioral Therapy for Insomnia
- Spend more time outdoors.
- Join online programs like the one on the NHS.
Cognitive-behavioral therapy should be the first applied tips.
When you go for this, a therapist is assigned to help enhance your sleep attitude and then design for you a rigorous routine to follow.
If you must use drugs, talk to your doctor first.
These tips are for you. It would be beneficial to begin the application as soon as possible.
If you stick to these tips, you will be stunned by how soon you will start experiencing results.
If you find this article helpful, please share it with others you think might need it.
Do you also desire to stay fit, check these mind blowing tips for good health and fitness. too.