Busy schedules, constant stress and overthinking keep us in a state of overdrive all day long. At night, when the body lulls into sleep, it has a chance to recover and repair from the day’s burnout. But if sleep hygiene and quality are compromised, you might wake up in the middle of the night, tired and disoriented. Falling back asleep can get difficult, and the more you panic over trying to do so, the farther away from sleep you feel you are. But why do you tend to wake up in the middle of the night?
Dr RR Dutta, HOD, Internal Medicine, Paras Hospitals, Gurugram, said that people suffering from sleep inertia may wake up in the middle of the night with drowsiness, grogginess, disorientation, and cognitive impairment. What is sleep inertia, you ask? It refers to the transient period of sleepiness, disorientation, and impaired mental performance experienced upon awakening. Patients generally refer to this condition as ‘waking up tired,’ and it persists during the transition from sleep to wakefulness and may take several hours to dissipate.
Shark Tank India judge Namita Thapar took to Instagram to address a common issue and shared some quick fixes for better sleep. “Don’t panic and overthink. The more you stress, the farther sleep will run away from you. Firstly, this is normal, relax. Secondly, why are you looking at your clock? Constantly looking at the time increases your anxiety. Keep your phone away,” she shared.
During this time, your mind races with to-do lists and tomorrow’s problems. Thapar suggested getting your mind off these thoughts by meditating, listening to sleep stories, listening to soft music, reading boring books in dim light, and practising breathwork. “And please, don’t count sheep. Counting adds to your stress,” she said, adding that you should also avoid coffee, alcohol and naps post-afternoon to keep sleep fragmentation at bay.
Avoid checking your phone in bed. (Source: Freepik)
Agreeing with Namita Thapar’s tips to keep stress in check and avoid looking at phones, Dr Yatin Sagvekar, Consultant, Neurology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, further suggested three easy tips to combat this issue.
Reduce blue light exposure
In the evening, exposure to bright or blue light from phones, TVs, or standard bulbs suppresses the production of sleep-inducing hormone melatonin. “The mere presence of darkness makes the brain release melatonin and, coupled with the cadence of the body’s movements, helps induce a deep sleep. Thus, the goal is to eliminate all light sources from your sleeping area,” said the doctor.
Have a sleep schedule
“Consistency is king when it comes to sleep hygiene. Go to bed at the same time and wake up at the same time, no matter whether it’s a weekday or weekend,” he shared, adding that our brain thrives best in predictable conditions.
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Dr Sagvekar also mentioned that proximity to a Wi-Fi router may disrupt sleep patterns due to electromagnetic fields, potentially interfering with the body’s circadian rhythm.
Manage stress
Lastly, Dr Sagvekar said that chronic emotional stress is the primary cause of elevated cortisol levels. Try managing it by incorporating some de-stressing activities into your day, such as breathwork, gentle movement, or journaling. According to him, meditating calms the mind by reducing anxiety, stress, and overthinking, lowering nervous activity and allowing the body to enter a calm state, which helps one sleep.
You can also create an ideal sleep environment around 18°C, which helps the body lower its core temperature, supporting melatonin release and natural sleep onset, he added.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
