People who wake up multiple times during the night usually do these 9 things during the day

Lucas Graham by Lucas Graham | January 11, 2024, 12:27 pm

Waking up repeatedly throughout the night can have a real impact on your day.

It’s not just about feeling tired, it’s about how it changes your daily habits and routines.

People who tend to wake up multiple times during the night often have specific things they do during the day.

These are things that not only help them cope, but also try to improve their sleep patterns.

Let’s dive in and examine these nine habits that are common among people who don’t enjoy a full night’s uninterrupted sleep.

1) They remain well-hydrated

Hydration is key for everyone, but it takes on a whole new level of importance for those waking up multiple times during the night.

Frequent awakenings can lead to a dry mouth and throat, causing discomfort throughout the day.

People who experience interrupted sleep often make a conscious effort to stay well-hydrated.

It’s not just about sipping water all day, but also incorporating hydrating foods into their diet.

Think watermelon, cucumbers, and oranges.

But remember, while hydration is important, too much liquid close to bedtime can actually disrupt sleep further.

So it’s all about finding the right balance.

That’s the first habit of people who don’t enjoy a full night’s sleep. But there’s more to it.

Let’s move on to the next.

2) They take short power naps

I’ve found this to be a game-changer for me. On days when my sleep is particularly fragmented, power naps become my secret weapon.

Unlike long naps that can leave you feeling groggy, these short bursts of sleep – we’re talking 10 to 20 minutes max – can really help recharge your batteries.

It’s like hitting the reset button in the middle of the day.

A quick nap can improve mood, alertness and performance.

But here’s the trick, you’ve got to set an alarm. Oversleeping can make you feel worse and mess with your nighttime sleep.

And trust me, getting that balance right is everything when you’re already dealing with broken sleep.

So, while it may not replace a good night’s rest, a power nap can certainly take the edge off the daytime fatigue.

3) They avoid caffeine in the afternoon

Caffeine is a stimulant that can keep you awake, and its effects can last up to six hours.

That’s why individuals who wake up multiple times during the night often avoid consuming coffee, tea, or other caffeinated drinks after lunch.

Interestingly, caffeine doesn’t just exist in your coffee cup.

It’s found in a range of foods and drinks, including chocolate, some painkillers and even weight loss tablets.

So if you’re struggling with disrupted sleep, it might be worth taking a closer look at your caffeine consumption throughout the day.

4) They maintain a regular exercise routine

Exercise is a common thread in the daily routine of those who have trouble sleeping through the night.

Physical activity has been proven to help reduce anxiety and increase the quality of sleep.

It’s like a natural sleep aid, helping to regulate your body’s internal clock.

But timing matters. Exercising too close to bedtime can actually make it harder to fall asleep.

That’s why many people who wake up multiple times during the night choose to work out in the morning or early afternoon.

From a brisk walk to a high-intensity workout, regular exercise can make a significant difference in sleep quality.

So, whether it’s yoga, cycling, or even dancing, find something you enjoy and make it part of your daily routine.

5) They limit screen time before bed

In a world dominated by technology, it’s easy to fall into the trap of scrolling through social media or binging a series on Netflix before bed.

But for those who wake up multiple times during the night, this habit could be contributing to their sleep disruption.

Blue light emitted by screens can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep.

That’s why people with interrupted sleep patterns often make a conscious effort to limit their screen time in the hours leading up to bedtime.

Instead, they might opt for a good book, gentle stretching, or listening to calming music to unwind and prepare for a restful night.

6) They practice mindfulness

In the stillness of the night, it’s easy for worries and fears to feel magnified. This can lead to a cycle of sleeplessness that’s hard to break.

People who frequently wake up during the night often turn to mindfulness as a tool to quiet their minds and soothe their spirits.

This could be in the form of meditation, deep breathing exercises, or simply being present in the moment.

Mindfulness helps them let go of the day’s stresses, making it easier to fall back asleep when they do wake up during the night.

It’s not about eliminating nighttime awakenings completely, but rather learning to manage them in a way that reduces their impact on daytime functioning and overall well-being.

7) They create a sleep-friendly environment

For a long time, I struggled with my sleep. I would wake up multiple times during the night and find it difficult to fall back asleep.

It was frustrating and exhausting.

Then I decided to make some changes in my bedroom.

I invested in blackout curtains to block out any light and started using a white noise machine to drown out any potential disturbances.

I also made sure my room was cool, as research shows that cooler temperatures promote better sleep.

The difference these changes made was remarkable. While I still wake up sometimes, I find it significantly easier to drift back into sleep.

Creating a sleep-friendly environment may not solve all sleep issues, but it’s definitely a step in the right direction.

8) They stick to a consistent sleep schedule

One of the most effective strategies for people who wake up multiple times during the night is keeping a regular sleep schedule.

This means going to bed and waking up at the same time every day, even on weekends.

This helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep throughout the night.

Breaking the cycle of interrupted sleep can be challenging, but maintaining a consistent sleep schedule can significantly improve sleep quality over time.

It’s all about creating a routine that your body can rely on.

9) They seek professional help when needed

When sleep issues persist and start affecting your daily life, it’s time to seek professional help.

Chronic sleep disruption can be a sign of underlying health issues, like sleep apnea or anxiety disorders.

Sleep specialists can provide a comprehensive evaluation and tailored treatment plan to address your specific needs.

This could be a game-changer in improving your sleep quality and overall health.

Remember, it’s okay to ask for help.

You don’t have to navigate the challenges of disrupted sleep alone.

Final thoughts: It’s about balance

For those who wake up multiple times during the night, their daily routines often revolve around a delicate balancing act.

It’s about managing hydration, caffeine intake, exercise, screen time, mindfulness, the sleep environment, consistency and seeking help when needed.

What this journey reflects is not just a struggle for restful sleep, but an inherent resilience in managing life around it.

It’s a testament to human adaptability and the continuous quest for balance – striking it between our body’s demands and life’s expectations.

Sleep disruptions can be daunting, but remember, you’re not alone in this.

And while the road to better sleep may seem winding and steep, each small step you take is progress.

So here’s to finding that balance, one day at a time.