Nocturnal awakenings:what are they due to and how to remedy them?

Better understand nocturnal awakenings

Nighttime awakenings can happen to any of us. An unusual noise, an urge, a stomach ache, partying neighbors… many things can wake us up in the middle of the night. But the nocturnal awakenings become really problematic when they occur more and more often and for no apparent reason. If the problem persists, contacting a general practitioner or specialist may be necessary.

To better understand nocturnal awakenings , you should know that a sleep cycle consists of 4 phases:

• Falling asleep
• Light sleeper
• Deep sleep;
• REM sleep.

During a normal night, this cycle repeats 4 to 5 times until you wake up. In reality, we have micro-awakenings after each cycle, but they are so short that we don't remember them. The probability of experiencing a nocturnal awakening varies depending on the sleep phase in which the sleeper is. It is therefore easier to wake up during the sleep phase and during light sleep.

People with insomnia often don't reach the deep sleep phase. . They also have trouble falling back to sleep. It is then a question of sleep maintenance problem, more commonly known as nocturnal awakening.

The causes of nocturnal awakenings

Nocturnal awakenings usually occur when transitioning from one sleep cycle to another. The normal micro-awakening becomes a real long awakening which cuts the continuity of the cycle clean, and the victim has difficulty going back to sleep. Here are the main causes:

• A much too hectic lifestyle:the brain does not rest enough because of the many activities and the many demands;
• Stress and anxiety
• Emotionally significant events;
• Dysregulation of the biorhythm:this can be due to the excessive use of screens or the regular use of a screen (television, telephone, tablet, computer) at the time of going to bed;
• A jet lag;
• A lack of physical activity;
• Poor diet.

How to avoid nocturnal awakenings?

Nocturnal awakenings repeated risks of deteriorating the quality of sleep in the long term. Recovery and all the benefits of sleep will then be nil. To avoid this:

• It is necessary to establish a stable ritual and to be attentive to the signs of sleep. Remember to always get up and go to bed at the same time to synchronize the biological clock.
• As soon as you wake up, it is a good idea to get plenty of daylight and air the house.
• In the evening, limit existing foods and products such as alcohol, coffee, chocolate, tobacco, and meals that are too rich and too fatty.
• Of course, avoid using screens at least one hour before bedtime.

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