Waking up in the middle of the night from a deep sleep and all of a sudden being wide awake is one of life’s most annoying occurrences – but there are ways to avoid it, according to an expert.

According to the Centers for Disease Control and Prevention (CDC), more than 17 per cent of adults had trouble staying asleep most days or every day of the past month, according to 2020 data.

A San Francisco sleep expert and CEO of LumosTech, Dr. Biquan Luo, shared some of the reasons and remedies for waking up at night.

Luo, whose company LumosTech produces a smart sleep mask to promote healthy circadian rhythms, said there were a number of reasons why people woke up in the middle of the night.

Waking up in the middle of the night from a deep sleep is one of life's most annoying occurrences - but there are ways to avoid it, according to an expert (stock image)

Waking up in the middle of the night from a deep sleep is one of life’s most annoying occurrences – but there are ways to avoid it, according to an expert (stock image)

The sleep expert listed some of the reasons as for why one can’t catch some Zs, which include being stressed and anxious, being in pain, and environmental disruptions like noise, movement, too hot or cold temperatures.

‘Disruption of the body’s natural sleep-wake cycle can also lead to fragmented sleep,’ Luo explained to Fox News.

If you do find yourself waking up in the middle of the night, the sleep expert first suggests simply staying in bed at first and trying to relax.

However if that doesn’t work, she says to get out of bed and try a low-stimulating activity until you feel sleep again.

‘Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity,’ Luo suggested.

It can be easy to do, but Luo said try to avoid immediately checking your phone or looking at the time, noting it can increase the stress of getting back to sleep.

‘Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep,’ the expert noted.

Luo delved into how internal body clocks work – saying waking up for periods at night can be a result of your internal clock not lining up with your sleep schedule.

Sleep expert Dr. Biquan Luo shared what to do if you woke up in the middle of the night (stock image)

Sleep expert Dr. Biquan Luo shared what to do if you woke up in the middle of the night (stock image)

Catching some Zs: How to sleep – and stay asleep

When you wake up: At first, try stay in bed then after 10-15 minutes engage in a low stimulating activity

Avoid: Looking at your phone or clock when you wake up

What you should know:  How your internal clock works – and what you can do to regulate it

In an ideal situation, sleep is a result of the internal clock – known as  circadian signaling – and the body’s need for rest working together to achieve a solid slumber.

‘But if sleep pressure fades before the circadian signal fully kicks in, it might lead to waking up at night,’ she explained.

‘If you’re unsure why you’re waking up during the night, you may look into adjusting your internal clock to see if it helps reduce these interruptions,’ she said in conclusion. 

According to the NIH – the National Heart, Lung and Blood Institute – there are ways to try and adjust your circadian rhythm.

They suggested sticking with regular meal schedule, having a regular bedtime routine, avoid daytime naps unless you’re a shift worker, regular physical activity, limit caffeine, alcohol, nicotine, and some medicines, and manage your exposure to light.

Last week, Dr Chris Winter – a neurologist, sleep expert, and host of the Sleep Unplugged Podcast – told DailyMail.com that he recommends going to bed and waking up at the same time every morning.

A study published last month in The Journal Of Sleep found that keeping a regular sleep routine reduced the risk of early death by 20 per cent. 

‘In general, sleep schedules are important because our bodies work best when they’re able to anticipate what’s coming rather than simply react to it,’ he said.

The Sleep Foundation recommends winding down at the same time every night with a book, music, or warm bath to get the body used to a consistent routine.

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Post source: Daily mail