Are you constantly finding yourself awake at 3am? Uncover the truth behind this phenomenon as we delve into the world of shuteye and sleep hygiene. Let's explore the science, the myths, and the practical solutions to this nocturnal nuisance.
Why?
Alice Gregory, a psychology professor at Goldsmiths, University of London and the author of Nodding Off, says it’s quite normal to wake up during the night.
- Reasons range from the fairly obvious (being too hot or cold, needing the loo, having a nightmare) to the medical (disordered breathing such as sleep apnoea, or nocturia: excessive night-time urination).
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Lifestyle changes can make a big difference
Stop caffeine consumption by 2pm or 3pm
- Reduce water intake during the day
- A “pro-sleep” bedtime snack is a small amount of complex carbohydrates and protein
- An “anti-inflammatory” diet that emphasizes fruits, vegetables, lean protein, nuts, seeds and healthy fats has been shown to improve sleep apnoea
Fixating on a full eight hours can make it harder to achieve
A mindset change may be needed
- We all have blips in our sleep – it’s never going to be that you sleep brilliantly all the time. But accepting that – even as you lie awake, hours before dawn – might be the first step towards it.
