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How can I stop micro awakenings from disrupting my sleep?
Thanks for asking. According to a Direct Line Group study from 2022, over 70 percent of UK adults don't get the recommended 7 -9 hours of sleep per night.
Nighttime micro awakenings are a common contributing problem.
For many of us, they happen four to six times per night without us even noticing and they usually just mark the end of a sleep cycle But they're more common in some people and can be down to various factors like anxiety, mental hyperactivity asthma, acid reflux or arthritis.
The effects of caffeine, tea, alcohol and tobacco should also be considered it, and it's important to know that as you age your production of sleep hormone melatonin decreases.
How Are Sleep Cycles Structured?
By now regular listeners will know that sleep is composed of 90 minute cycles, each ending with a brief awakening that lasts 30 -40 seconds.
You might have heard of slow wave sleep.
When the brain slows down.
And REM sleep. when the brain is highly active and dreams occur.
The first part of the night is mainly deep slow -wave sleep, while the second part consists of light slow -wave sleep and REM sleep.
It's during this second part that the likelihood of micro -awakenings increases.
What should I do if these micro -awakenings become too frequent?
That's when it can get a little challenging.
It's important to distinguish between micro awakenings that leave you feeling fully alert and those that leave you feeling groggy.
In the first case, experts advised getting out of bed and engaging in a relaxing activity to help clear your mind.
It's crucial that you avoid using any electronic devices, as they actually create tension rather than relaxation.
When you're groggy though, it's better to stay in bed and try to fall back asleep.
One technique you can try is the body scan exercise where you relax each part of your body one by one, taking your time, focus on the jaw, back, stomach and so on.
Be mindful of the pressure points on your mattress and how you release tension.
That will help to calm your mind gradually and induce relaxation.
What if those techniques don't work for me?
If micro awakenings or sleep disturbances generally are affecting your mood or daily life, causing drowsiness or irritability, you should really consider seeing a specialist. Sleep experts can teach you various techniques and alternative treatments like Sophrology might also help.
Remember that maintaining good sleep hygiene on a daily basis is crucial.
That includes sticking to consistent sleep times avoiding screen use in the bedroom, or before bedtime, dedicating at least 90 minutes to relaxation prior to going to bed, avoiding heavy meals, and sleeping in a cool room.
There you have it. Now you know how you can stop micro awakenings from disrupting your sleep.
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