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Shuteye and sleep hygiene: the truth about why you keep waking up at 3am
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Nobody sleeps the whole night through
This is a common misconception.
Also, waking up a few times per night is not necessarily a cause for concern. The most important thing is how you feel when you get up: refreshed, ready to take the day or confused and unable to function?
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Why we wake up during the night
We wake up at night for many various reasons. Some of them are:
- Having a nightmare
- Distracting loud noises
- Sleep apnoea
- Nocturia (excessive nighttime urination).
However, it is important to let your practitioner know your sleeping habits so that they may analyse whether you have an underlying medical condition.
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Food and drinks that affect your sleep
- Food and drinks that are bad for your sleep: Alcohol, caffeine, sugary-food (chocolate, gummy bears, etc.), spicy and acidic food (jalapeno poppers, spicy Cheetos etc.)
- Pro-sleep food and drinks: Wholegrain cereal and milk, toast with peanut butter, nuts, seeds, and healthy fats.
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Sleep deprivation: Its effects and how to fix it
Sleep deprivation is when one's body does not get the proper amount of sleep it should. Some effects of being sleep deprived: memory issues, the inability to think clearly, weakened immune system.
Ways to fix your sleeping patterns:
- Have a consistent sleeping schedule
- Build healthier habits such as exercising and having a well-balanced diet
- Have a sleeping environment that is free from distractions to allow yourself to relax.
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How To Sleep Better
- Many people have trouble sleeping and need to set a path toward better sleep.
- The first step to the path is to wake up at the same time every day, including weekends
The Science Behind A Consistent Waking Up Time
Our bodies follow a certain circadian rhythm that relies on us following a consistent sleeping time.
One can use the morning sunrise as an anchor to your wake time. Having a fixed time also builds a sleep drive gradually, as the body gets in the habit of falling asleep at the same time at night.
Benefits Of A Fixed Wake Time
- Less sleep inertia and an easier transition from sleep.
- Easier to fall asleep, with less sleep depravity or need for naps.
- Less need for coffee, and a cheery mood.
- An alert mind, sharper focus, and improved short-term memory.
- More healing of the body.
- Less irritation during the day.
- Better immune system functioning.
- Better working and driving ability.
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The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
Restoration
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Memory Consolidation
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
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How much sleep is enough
Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.
According to the National Sleep Foundation, adults need 7-9 hours of sleep a night...
Take a vacation from your alarm clock
To really find out what your individual sleep needs are, do the following experiment for at least two weeks:
- Pick the same bedtime every night.
- Turn off your alarm.
- Record the time you wake up.
You may sleep longer during the first few days, but over the course of a few weeks, a pattern will emerge of how much sleep your body needs each night.
Ask yourself: 'Am I seepy?'
If you often feel tired, your body is telling you that it's not getting enough sleep.
If you're getting eight hours of sleep a night but still feel tired, you may be suffering from a sleep disorder or interrupted sleep.