To combat this, make adjustments in your bedroom environment or use products such as sleep masks or white noise machines. Many people wake up from sleep to use the bathroom.
This is not unusual, especially if you dr i nk liquids close to bedtime. Try monitoring your fluid intake during the hours before bed to see if this makes a difference , but make sure to stay hydrated during the day.
If you think your nighttime restroom trips might be due to an underlying medical c ondition , be sure to speak with your doctor. Anxiety , depression , pain , menopause, stress , and medications are just a few examples of issues that could be interfering with your sleep. What does your sleep schedule look like?
Is it consistent or erratic? Are you napping during the day instead of allowing yourself enough time to get 7 or 8 hours of sleep at night? One of the best things that anyone can do for their sleep is to stick with the same bedtime and wake-up time every day.
The body loves routine, so do your best to create and prioritize a schedule that will allow for a good night of sleep. Lifestyle changes can make a big difference, even for people suffering from sleep apnoea although that should be treated by a specialist. It is hackneyed to point the finger at caffeine, but people tend to underestimate how long its effects can last — Fischer says to stop consuming it by 2pm or 3pm. Similarly, although people commonly turn to alcohol to help them fall asleep — Fischer says one in 10 use it as a sleep aid — it has a disruptive effect beyond the initial crash, causing spikes in blood sugar and cortisol levels.
As for exercise, although being active during the day aids sleep, anything strenuous is to be avoided before bedtime. So, too, is looking at the clock, especially if it doubles as your phone.
When someone asks me, Why do I keep waking up at 4 a. An apple with some nut butter would be a perfect type of snack. Or a non-sugary cereal like oatmeal with some almond milk.
Many of my patients can make it through the night simply with a teaspoon of honey. Waking up often could signal that your hormones or blood glucose levels are fluctuating. Nighttime sleep involves multiple sleep cycles that occur throughout the 7 to 9 hours of rest adults typically need. When you sleep, your body cycles through these sleep stages :. The length of each stage varies throughout the night. You have longer deep sleep earlier in the evening and longer REM sleep — lighter sleep when dreams occur — as morning approaches.
So, if you turn in at, say, 11 p. Findley , Ph. Ideally, your bedroom should be dark, comfortably cool , and quiet.
Consider using earplugs or an eye mask to block out unwelcome noise and light or cracking the window to let in some cooler air. Having other good sleep habits is just as important.
Kane says. Your primary care provider can help you find one. There are a number of wearable devices and apps that can help you track your shut-eye time. Waking up at the same time every night is surprisingly common. Learn more about vaccine availability.
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