Sleep plays an important role in maintaining your health. Most people know that it is important to get a certain number of hours of sleep every night--for adults, this number is between seven and nine hours per night. However, the number of hours of sleep is not the only factor that determines how well rested you feel the next morning. The quality of your sleep also affects how you feel, so if you wake up multiple times during the night, it’s possible you will feel exhausted even though you have technically slept between seven to nine hours. If you’re experiencing this problem, natural sleep aids such as melatonin supplements can help.
What Causes Interrupted Sleep?
There are a number of reasons why people often wake up multiple times throughout the night. Sleep apnea is a common sleep disorder that occurs when a person temporarily stops breathing at random times while asleep. The sudden interruption in breathing often causes people who suffer from this disorder to wake up multiple times in a single night. Insomnia is another sleep disorder that could be to blame. Some people who suffer from insomnia have no trouble falling asleep, but they struggle to stay asleep throughout the night.
Other physical conditions such as indigestion, heartburn, arthritis, and restless leg syndrome can also cause you to wake up from restful sleep. Mental conditions such as anxiety, depression, and bipolar disorder have also been linked to sleep disruptions.
Certain medications can also affect how well you stay asleep at night. For example, people with high blood pressure are often prescribed diuretics. This type of medication increases the production of urine, which means it could cause you to wake up multiple times to use the bathroom.
Sometimes, it is a problem with your sleep environment that is keeping you up at night. If you sleep with the television on, the noise could wake you up frequently throughout the night. Your sleeping partner could also disrupt your sleep. If your significant other tosses and turns, snores, or talks in their sleep, this could cause interruptions in your sleep.
How Waking Up Throughout the Night Affects Sleep Quality
Researchers have found that interrupted sleep can have many of the same negative effects as getting four or less hours of sleep per night. But, why does interrupted sleep have such an impact on sleep quality?
There are multiple sleep stages that you move in and out of throughout the night. The first stages of sleep are the lightest, whereas the later stages are the deepest and most restorative. It typically takes between 60 to 90 minutes to complete a full cycle of sleep. If you wake up prior to completing the entire cycle, your body will reset. This means if you fall back asleep, you will enter stage one sleep instead of picking up where you left off. As a result, waking up frequently throughout the night could make it impossible for you to ever enter the later stages of sleep. Failing to reach these deep sleep stages can affect how you feel the next day. If you don’t get enough deep sleep, it often feels as if you have barely slept at all.
When you wake up can also affect how rested you feel in the morning. If you wake up multiple times during the light stages of sleep, it may not have a huge impact on how rested you feel the next morning. Your body is not completely shut down at this point in the sleep cycle, so waking up does not cause as much harm. However, if you are woken up during the deep stages of sleep, especially REM, the impact is much greater. People who frequently wake up during these stages of sleep tend to feel more disoriented, groggy, and fatigued throughout the next day. This is true regardless of how many hours you sleep total. Since most of the night is spent in the deep stages of sleep, it’s very likely that people who wake up frequently throughout the night will wake up during these stages.
Sleep disruptions can affect your memory, cognitive function, mood, and physical health. For this reason, it’s important to ensure you sleep through the night without interruptions.
How to Stay Asleep Throughout the Night
Many people use sleeping aids when they are having trouble falling asleep, but natural sleeping aids are also beneficial for people who are having trouble staying asleep. Melatonin is one of the most popular natural sleeping aids, and for good reason.
Melatonin is a hormone that naturally occurs in the body, and it plays a crucial role in the regulation of your sleeping schedule. Your body naturally releases melatonin when it senses that it is time to prepare for bed. This hormone promotes rest and relaxation, so it makes it easier for you to fall asleep. In addition to helping you fall asleep, melatonin can also ensure you sleep soundly throughout the night.
Some studies have shown taking melatonin supplements can reduce the number of times you wake up throughout the night. However, the effects of melatonin can vary depending on the dosage. Experts recommend that .5 mg of melatonin will stay in your system for about an hour, whereas 3 mg of melatonin will stay in your system for about four hours. It’s possible that you could experience disruptions in your sleep once the melatonin supplement is no longer in your system if your body has not produced enough melatonin on its own to keep you asleep.
Sleep soundly through the night with the help of Som Sleep, a liquid sleep supplement that contains melatonin. Drink this supplement about 30 minutes before bed so you can finally make it through a night without multiple sleep disruptions!