Why am I waking up in the middle of the night?

We often take our sleep for granted, but when we aren't sleeping well it can wreak havoc on our entire lives. From fatigue, to looking for energy through caffeine, carbs and sugar, to reduced productivity - being tired from lack of sleep impacts everything, and often sabotages our goals.

Why Do I Wake Up?

There are several reasons your sleep may be interrupted, but here are the most common.

1. Nighttime urination
   - as we get older our bladder control can change, and pelvic floor may weaken
   - some people forget to drink all day and play catch up in the evening
   - herbal teas and alcohol close to bedtime can also be implicated
   
   
2. Blood sugar
   - a dip in blood sugar or eating close to bedtime
   
   
3. Stress or Anxiety
   - a racing mind
   - stressors or thoughts from the day finally have a chance to come out (at the wrong time) if they aren't processed before you try to sleep
   
   
4. Pain
   - pain is often worse at night, or you can't get comfortable in bed
   
   
5. Blue light
   - phones and screens are known sleep & melatonin disruptors, the more time spent the worse the impact
   
   
6. Hormones
   - hot flashes or perimenopause (a reduction in progesterone starting as early as 40 years old)
   
   
7. Restless legs or cramps
   - muscle cramps or jumpy legs can be caused by nutrient deficiencies like iron, magnesium, or vitamin B6
   
   
8. Digestion
   - heartburn is often worse in a lying position
   - bloating can be uncomfortable
   - constipation can make you unsettled
   - eating close to bedtime, so that your food isn't process when you are trying to rest

The root cause determines the treatment

• Each of the potential causes of waking at night require a different evaluation and approach
• Bloodwork and case history can confirm blood sugar issues, nutrient deficiencies, and hormone imbalances
• Consider the Traditional Chinese Medicine clock (see above)
  - waking between 1-3am is a liver time, and many of us could use more liver support
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Other helpful strategies:

• Consider this article on 7 Sleep Solutions
• Keep a consistent bedtime, our rhythms thrive on routine
• Experiment with not eating anything for 2 hours before bed, or having a small handful of pumpkin seeds (pepitas) to keep blood sugar balanced and take pressure off the digestive system
• Drink most of your fluids before 6pm
• Manage your stress (I have many past articles on this)
  - many herbs and lifestyle strategies can help to regulate cortisol levels
• Minimize screen time whenever you can, or wear blue light glasses, especially close to bedtime
• Try not to do intense workouts in the evening
• Eat more during the day 

Sleep well,
Dr Christa
 
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