When you stare at your phone right before bed, it causes your body to wake up and become more alert. Your natural rhythm is disrupted, and you're much more likely to wake often throughout the night and experience a lower quality of sleep. There's a simple fix to this blue light phenomenon, though it's not easy -- don't use your phone or computer right before bed. Two hours before you want to fall asleep, put all the screens away and focus on relaxing activities, like reading, light cleaning and spending time with loved ones.
If you use your phone as an alarm, buy a cheap clock to use instead so that you can leave your phone outside of the bedroom for the whole night.
Nighttime heartburn can wake you up with a burning or choking sensation in your throat, and the pain and discomfort makes it hard to fall back asleep.
Common culprits of heartburn are spicy foods, chocolate, citrus and alcohol. If you can't narrow down what's causing your indigestion, try keeping a food journal along with noting your symptoms. You can eliminate various suspects from your diet to find out what's causing you discomfort. Once you figure it out, try to avoid this food as much as possible. You'll thank yourself for it in the morning.
Heartburn may be simply diet-related, but it could also be an indicator of a relatively common disorder known as gastroesophageal reflux disease , also called GERD or acid reflux. People with GERD typically experience heartburn, choking and coughing more often while lying down at night. If your symptoms are more severe or you think you may have acid reflux, seek medical attention and treatment.
Many people turn to alcohol to relax, but it disrupts your rest once you've fallen asleep. Alcohol increases a chemical in your brain, adenosine, that helps you fall asleep. However, the rush of that chemical subsides as quickly as it came, and you wake up before you feel rested. A nightcap can also cause bathroom trips during the night. Another unfortunate consequence is that alcohol relaxes your throat muscles, leading to increased snoring which can also wake you up.
While smoking cigarettes or vaping can similarly be a calming mechanism, it also hinders your rest. Nicotine is a stimulant , so it disrupts your circadian rhythm and makes your body feel more alert throughout the night.
Also, it has been suggested that smokers experience nicotine withdrawal while asleep, leading to more sleep disturbances. Juul has been painted as a healthy alternative to cigarettes, but the high-nicotine content in a vaporizer will likely keep you tossing and turning throughout the night. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. If you keep having sleep problems, talk to your doctor. To determine the cause and best treatment for insomnia, you may need to see a sleep specialist.
Your doctor may prescribe medication and have you try other strategies to get your sleep pattern back on track. Depending on the cause of insomnia, a referral to a mental health professional may help some people. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.
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I wake up in the middle of the night and can't get back to sleep. What can I do? Check out our sleep tips! Common Questions from New Parents. The answer to the age old question when do babies start sleeping through the night is less straightforward than parents expect. Believe it or not, sleep is actually a learned skill. Babies need to learn how and when to sleep before sleeping through the night.
Once they're ready, our 8 tips will help your little one start sleeping for those longer stretches. You can also help set the stage for a good night's sleep by making sure your baby is cultivating good sleep habits during the day , which will help them sleep better during the night too.
Your baby has to be able to sleep through the night before they can! There are a few milestones they need to reach first, like a decrease in Moro Reflex.
There are several reasons that can cause your baby not to sleep through the night, including sleep regressions, a growth spurt or illness, or the inability to fall asleep independently. Include calming, soothing activities that your baby seems to respond to, like swaddling and shushing.
The bedtime routine can be where you create positive sleep associations for your baby. However, try and limit your time in there with them. Place your hand on their chest for a few moments to calm them, then leave the room making sure to place your baby on their back to avoid sudden infant death syndrome. This can help ease separation anxiety, break the sleep association to be held to fall back asleep, and help your baby learn to self-soothe.
Once it's nap and bedtime, I turn on the sound machine and put her in it and it's like it gives her instant comfort and she knows it's sleep time. She is warm and secure and sleeps longer stretches because of it! Shop Zen Sacks. Once you get the okay from your doctor to stop night feedings, you should slowly start to reduce them.
In many cases, feeding becomes a sleep association because you fed your baby every time they woke up. Slowly wean them off the night feedings maybe try a dream feed? Make sure your baby is getting the right amount of daytime sleep to prepare them to get the right amount of nighttime sleep. As they get older, they start sleeping longer periods, the longest stretches being at night. Take a look at our sample newborn sleep schedules for some suggested guidelines.
Ambiance can be everything! Keep the room at a comfortable temperature, make sure it stays dark, and even try adding some white noise in there!
The softest of sounds can disturb your baby at night, the white noise will provide a consistent, soothing sound for them to fall asleep to, and it will drown out any other noises happening around the house.
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