Why do we wake up at night and how to handle it without pills

Many people are familiar with the situation when they wake up every night at three o'clock - and cannot fall asleep again. This phenomenon is not rare, and it has a scientific explanation. It is associated with both the work of the biological clock and with external factors that affect the quality of sleep.

Our dream is subordinate to circadian rhythms - natural biological cycles that determine when we fall asleep and wake up when we feel hungry when pressure or hormone levels increase. These rhythms are regulated not by the will of the person, but by chemical processes in the body, in particular - levels of melatonin hormones (sleep hormone) and cortisol (vigor hormone).

The peak of melatonin production occurs between 23:00 and 3:00 am. It is after this hour that its level begins to fall, while cortisol gradually increases, preparing the body for awakening. At the same time, there is a natural completion of one of the sleep cycles, after which the body can briefly wake up.

With age, the structure of sleep changes: the deep phases become shorter and the lungs are longer. This explains why older people are more likely to wake up in the middle of the night. But even at a young age, there can be factors that contribute to the night awakening:

• Stress and anxiety : the psyche does not relax even in a dream.

• Alcohol and caffeine : disturb the deep phases of sleep.

• Overeating at night : activates digestion and nervous system.

• Heat or shortness of breath in the room : It is difficult to recover the body.

What if you wake up at the third night?

1. View your diet: Avoid simple carbohydrates (rolls, bread, sweet) at least 2 hours before bedtime.

2. Give up gadgets and light if you wake up. Do not stimulate the nervous system.

3. Do not plan to go to bed - it activates the brain.

4. Create a comfortable microclimate: cool the bedroom, replace the blanket, take care of ventilation.

5. Do not drink alcohol or caffeine drinks in the evening.

If the situation is repeated regularly and is accompanied by anxiety symptoms - palpitations, difficulty breathing, panic - you should consult a doctor. This may indicate sleep disorders or other health problems.