Stop These Habits And You Just Might Sleep Through The Night

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The morning after a bad night's is brutal. Poor sleep not only makes you feel groggy and cranky, but you also have less energy throughout the day. And that's not to mention the several long-term health risks caused by bad sleep, such as weight gain, weakened immunity and memory issues. Simply put, sleep is critical to overall health. It's key to reducing stress, improving your mood and functioning at a high level of performance each and every day. 
However, in certain seasons of life, sleeping through the night can be difficult. I'd need way more than two hands to count the number of I've spent waking up several times before morning. And, I'm not alone in this frustrating -- one study showed that woke up at least three nights a week.

If sleep is so critical, why can it be difficult to sleep through the night without waking?

Waking up in the night is a , and it can be caused by anything from stress to eating spicy foods too close to bedtime. While insomnia can sometimes be a serious problem needing medical attention, its causes can also often be treated with simple lifestyle changes. Here are seven reasons why you may not be , and what to do about it. Hopefully, you'll be back to in no time. (For better sleep, also check out our rundown of the , the and the  of the year). 

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1. Getting up to go to the bathroom
Running to the restroom is no way to spend the middle of the night.

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One common cause of interrupted sleep is . Most people wake up throughout the night to go relieve themselves, but if you stay awake for too long after, it can disrupt your sleep cycle. Causes of this frustrating phenomenon range from simply drinking too much water to more serious complications including diabetes.

If your bladder wakes you up at night, first try to cut down on evening fluid intake. Don't drink anything for two hours before bedtime, especially alcohol or any caffeinated beverages. Alcohol and caffeine are both diuretics, meaning they make your body lose more water, and you have to suffer more bathroom trips.

 Also, if you're on a diuretic medication, like the ones used to treat blood pressure, this could be the culprit of more frequent urination. Nighttime urination can also be a symptom of a UTI or diabetes. If cutting down on fluid intake doesn't help with your problem, you may want to take a trip to the doctor to rule out these problems.
2. Sleep apnea
If you have sleep apnea, breathing machines can help you get your life back.

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Another cause of nighttime awakening is -- a medical disorder where breathing starts and stops throughout the night. If you wake up with a dry mouth or wake yourself up by snoring loudly, or your partner tells you that you stop breathing in the night, "https://nizhnevartovsk.kolesa-darom.ru/bitrix/redirect.php?goto=https://krutiminst.ru/ you may be a sufferer of . Sleep apnea is no fun -- it causes restless nights, daytime fatigue and a host of other health issues stemming from long-term sleep deprivation.

A doctor will help decide the best course of treatment for you, including the use of , lifestyle changes such as losing weight and even surgery. 
3. Anxiety or depression
Worrying about the next day can keep you up at night.

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Unfortunately, have a cyclical relationship -- and depression can worsen sleep quality, and sleep deprivation worsens mental health. It can be hard to escape this loop, especially when sleep deprivation comes along with a lack of motivation.

If you wake up during the night, can make it impossible to fall back asleep. Plus, has been strongly associated with waking up too early and being unable to drift back off.

For people who suffer from both anxiety and sleep disturbances, has shown to be effective at treating both. CBT instills lifelong strategies for managing mental health, and targets the root of the behavior rather than the symptoms. have also been suggested to be helpful in treating anxiety disorders. 

















Other methods of relaxation and stress relief may be helpful, such as meditation, exercise and finding time for meaningful hobbies. If anxious thoughts are keeping you up, try jotting down a to-do list before you doze off. That way, you can forget about what you have to do tomorrow until the morning actually comes. 

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4. Your room is too hot