If You Wake Up At The Same Time Every Night, Your Body Might Be Trying To Tell You Something

We all have our very own internal body clocks, and that can easily be disrupted if our mental or physical health is compromised.

While it’s not uncommon to wake up naturally in the middle of the night, oftentimes there’s an underlying reason that you’re not getting enough shut eye.

Bedtime is when your body recharges for the next day, but when we wake up, that energy cycle is interrupted, putting your overall health at risk.  

If you’re having trouble falling asleep between 9:00 p.m and 11:00 p.m, or wake up sometime between 11:00 p.m and 7:00 a.m, keep reading to see what you can do to get your best night’s sleep.

Do you have trouble sleeping before the clock strikes midnight? This is actually very common, and it doesn’t have to do with you being a night owl.

People who report having difficulty falling asleep between 9:00 p.m and 11:00 p.m tend to be overly stressed. It’s likely that your metabolism has slowed down and your brain’s amygdala is working overtime. This area of your brain is responsible for the fight or flight response.

Participate in some relaxation exercises before you sleep to calm your mind and increase oxygen flow in your body.

That what you need to do if you’re having trouble falling asleep. What if you’re waking up at a certain time during the night?

6 Reasons You Shouldn’t Fall Asleep On Your Couch

Sometimes sleeping on the couch just happens, the TV is on, you’ve had a long day, and you just start to drift off. It doesn’t seem like the end of the world, and you figure you’ll probably fall asleep easier on the couch anyways. You might want to rethink this habit.

Sleeping on the couch could actually make for a really bad sleep and potential future health problems. Next time you find yourself getting sleepy on the couch, it’s best to move it to your bed instead.  

Your couch is meant to be sat on, not slept on. To get comfortable on a couch, you’re probably sleeping in a bad position. Most of us sleep on our sides, to do this, we need enough support from what we’re sleeping on. This position is very hard to achieve properly on a couch.

Although it may seem very comfortable at the time, you’ll actually get less sleep throughout the night when your body is trying to find a comfortable position. The most commonly comfortable position on a couch will actually damage your back and harm your neck muscles. If you do this frequently, it could lead to serious medical conditions in the future.

We often feel back pain out of the blue with no clear idea of where it came from. Most back pain doesn’t stem from a specific injury or accident but actually from sleep. It feels out of the blue most of the time, because it often happens after repeatedly sleeping in the wrong position.

Sleeping on the couch can increase the pressure on your spine, making it a lot more likely for your body to have back pain in the long run.

Comfortable does not always mean supportive. Unlike mattresses, couches were not made to support your entire body while sleeping. Mattresses are designed to distribute your weight across the full surface of the bed, whereas couches lack that structure.

When you sleep on a couch, your whole body is supported differently, which means you will most likely wake up in pain. It is actually better for you to sleep on the floor than the couch, although it may not seem like it.

And from here, it only gets gross…

Staff Volunteered To Sleep At The Hospital Past Their Regular Shifts To Care For Patients

Hospital staff are going out of their way to help an overwhelming amount of patients during a huge snow storm. Storm Emma is a snow storm taking over the UK.

This unusual storm has caused many people to have to go to the hospital. When the worst of this storm hit, many staff members of Royal Derby Hospital as well as other NHS hospital staff stayed overnight at the hospital, ensuring they were on hand to support patients throughout the duration of the crazy weather conditions.

The hospital originally offered its staff accommodation if they were worried about getting to and from work in the storm. They also organized a service to pick up any staff who were stuck in the snow.

What originally started as a help for the staff, turned into an opportunity for staff to do an immensely selfless act. A lot of the staff began sleeping at the hospital, even if they were able to get home.

They wanted to stay there to ensure the increasing number of patients were in good care.

This is what one nurse said about her act of kindness.

You Have Orthosomnia, And You Didn’t Even Know It – Here’s What Causes It

I know what you’re thinking, what the heck is orthosomnia, and why is my sleep tracker causing it?

Well, orthosomnia is a new term for a condition researchers have been doing more research into.

Kelly G. Baron, PhD, a researcher in the sleep disorders program in the Department of Behavioral Sciences at Rush University Medical Center, and her fellow researchers coined this new term, and told Refinery29 a little about it.

You know when you have to be up early for a super important day the next morning? You usually are so stressed about sleeping, that you never actually get any sleep. This happens to me literally anytime I have something important the next day, and it sucks.

Well, orthosomnia is kind of the same idea as that scenario except for with sleeping apps.

If you aren’t on the sleep tracking band wagon, this is a little about how they work. The most popular app, called Sleep Cycle, works by tracking your movements, or noise of movements throughout the night.

The next morning, it provides you with a nightly report of how well you slept. It can even show you how many times you woke up, and how deep of a sleep you were in. Sounds pretty amazing, right? Apparently not.

With these apps becoming increasingly popular, researchers are starting to find that they may be doing more bad for your sleep than good.

This is what researchers said about it…

That Weird Pre-Sleep Twitch You Get Actually Has A Name

You’re just about to fall asleep, you’re in the perfect position and you feel yourself dozing off. Next thing you know, your spouse who’s sleeping beside you has a huge jerk, which scares the living crap out of you. Your sleep is now ruined and you are slightly terrified that your spouse was just taken over by a demonic spirit.

Luckily for both of you, it’s a common thing, and it happens to most people.

This pre-sleep twitch is called a hypnagogic jerk, and it’s considered an involuntary muscle spasm that occurs as a person is falling asleep.

If you’ve ever been woken up by the sensation of falling, it is the same thing as the twitch before you fall asleep, and it isn’t completely random.

These muscle spasms are caused by sound, light or anything external.

Although there hasn’t been a lot of research done around these hypnagogic jerks, there are a lot of running theories around why they happen.

Some experts believe these jerks date back to our evolutionary background. They believe that once our body feels all of our muscles relaxing at once, the brain essentially misinterprets the relaxation as a sign that the sleeping primate is falling out of a tree, and causes the muscles to quickly react.

Here are a few more backed up theories:

7 Benefits You’ll Get From Putting A Lemon On Your Night Stand

We know lemons provide a fresh scent when we cut them open, but lemons also provide a number of health benefits, by having them near you while you sleep.

Because lemons are full of anti-oxidants, they can help you breathe better. If you have a stuffy nose, breathing in the scent of the lemons will help clear your nose and help you sleep.

Lemons work as aromatherapy. The scent of lemon is associated with cleanliness, so aromatherapists use the tie-in with cleanliness to help people purge feelings of imperfection, impurity and to build up their confidence. So, the smell of citrus relaxes your brain waves and emotions.

Having lemons on your bedside can even make waking up in the morning less painful. Although waking up in the morning can be extremely hard, the smell of lemons can boost your brain’s serotonin levels, making you more eager to get up in the morning.

Because of a lemon’s strong antidepressant properties, it increases positive moods and restores the balance of your emotions. The scent of lemons is also a tonic for the heart, resulting in a decrease in blood pressure. It protects against heart palpitations, tachycardia, and heart attacks.

Firefighters Are Warning Against A Common Habit Most Of Us Do Everyday

Most of use, including me, use our phones right up until we go to bed. We plug it in beside us in bed, and go to sleep. Not that we think this is the best thing to do, but it feels necessary. We usually use our phones as our alarm clocks so it makes sense to do this. Apparently not.

A New Hampshire fire department posted on Facebook warning cell phone to use their charging cables with caution. They stated that the heat produced by the charger can get so hot that it can burn fabric causing fires, in some cases.

The reason there were burns seen in that post, was probably from exposed wires on the charger. I don’t know about anyone else but I am so guilty of this.

So how bad is it really to sleep with your phone? Brad Nichols, a technician with a technology repair service company told Reader’s Digest, exactly how bad it might be.

He said the act of having your phone on your bed doesn’t pose very much risk at all. It’s when it gets plugged in on your bed when you fall asleep. If a phone is charging and is tightly under a pillow or blanket, it could heat up and cause a fire.

The risk increases if you fall asleep with a video, or music playing, while it’s also charging.

This increases the risk because when you drain or charge your battery, your phone lets off heat, and when you drain your battery by using it while it’s trying to charge, it gets even hotter. “The problem is when it’s covered with cloth and doesn’t allow the heat to escape,” Nichols says. So a pillow or blanket smothering your already overheating phone could be an accident waiting to happen.

To remain safe and prevent over-heating or even fires, here’s a few suggestions and tips.

Chiropractors Say These 5 Hacks Will Help You Sleep Better

We usually hear about the common ways to get a better night’s sleep, things such as less stress, less screens, and no caffeine. But we are rarely told about the physical things we can do to get a better sleep. Advanced Health Chiropractic tells us there are ways that we can position ourselves to get a perfect night’s rest.

Here are five chiropractic tips for a better night’s sleep:

The worst sleeping position for your spine is sleeping on your stomach as this causes you to twist your head to the side, placing stress on the lower back. Ensure that any position you sleep in, you are positioning your pillow the right way.  

If you are a stomach sleeper, as said before, try a different position. This position can cause serious strain on your neck and back. If you can’t break away from this position, try a flat pillow under the stomach and pelvis area. A pillow placed under the hips helps reduce strain on the spine. The pillow for the head should be flat.

If you are a side sleeper and you find that you sleep with your arm propped under your pillow, this is a sign that your pillow isn’t giving your spine enough support. Try a different type of pillow if you are experiencing this. Use a firm pillow between your knees to prevent your legs from pulling your spine out of alignment. This will reduce stress on your lower back and hips. Also sleep with your knees slightly forward towards your chest. Always use a pillow under the head to keep the spine straight. If you want extra support for your spine, place a smaller pillow or rolled-up towel placed under the waist.

If you are a back sleeper and you often feel pain in your lower back, try placing two pillows under your knees. This helps reduce strain on the lower back. The lumbar spine is flattened; therefore, less force is put on the pain-sensitive joints of the lower spine. Ensure you have a pillow that makes your head and neck level, a pillow that is too flat or thick will cause your neck to strain. This position is said to be the best way to get a good night’s sleep.

How To Get Pouting Children Into Bed Without A Hassle

We’ve all had the misfortune of trying to get a small (often disagreeable) child to go to bed, often with a lot of screaming and tears, not to mention the child.

Even though kids get cranky when they are tired, they don’t seem to ever want to go to sleep! It’s a constant headache for caregivers, and I’m sure you have tried everything from bribery, to time-out threats, and even begging.

What you really need to do is understand why children resist their bedtime, and solve those problems with gentle but firm rules.

Don’t be surprised when they say “never” with a giggle! Keep in mind that most children need nine to 11 hours of sleep each night, and use a picture of a clock to pick out the best time together, so they feel like they have helped make the decision!

This is tricky when your week starts to get hectic, but the best way to ensure they are ready to fall asleep when their bedtime arrives is to stay regular.

It doesn’t matter whether it’s a TV, phone, or tablet, as all of them affect your child’s hormonal balance.

Even half an hour of screen time will keep your child up for another two hours!

But how do you create the perfect environment for sleep?

Looking At Your Phone Before Bed Can be Seriously Dangerous To Your Health

Our phone screens are usually the last thing we see at night and the first thing we see every morning. Unfortunately, this is probably one of the worst thing we can do to our bodies before sleeping.

We should all know by this point that looking at a screen before bed is bad for you. This is because your body has to wind down properly before bed, and looking at a screen wakes you up.

Although hard to get away from, looking at Facebook, texting, or playing video games before bed increases stress in your body, releasing cortisol. Cortisol is a stress hormone that is responsible for waking you up. So now, your body, instead of producing the hormone melatonin, which basically puts you to sleep, ends up releasing cortisol, which wakes you up.

Also, the blue-light that is given off by screens, slows down the amount of melatonin released in your body. Basically, your body has now, after millions of years of evolution, adapted to understand that the warm red light of sunset means that the body needs to sleep, while the bright blue light of the morning is a sign to wake the body up. It’s as simple as that, but it’s really difficult to fix or change.

Sleep Talking: What It Means And How To Make It Stop

While snoring is easily the most annoying habit your sleeping partner can have, sleep talking definitely takes second place.

Not only can this strange condition mess with your beauty rest, it can also be downright creepy.

Valley Sleep Center

A recent study recorded a number of patients living with sleep talking (or “parasomnia”) during their midnight chats. The results were freaky: almost a quarter of the words used by sleep talkers were negative, and 22% were “nasty” or mean.

One sleep scientist guesses that people sleep talk about the things we’re afraid to mention during the day, but we’re still learning more about this condition all the time.

[youtube https://www.youtube.com/watch?v=445LPK-_65M?feature=oembed]

To make things worse, it’s common for sleep talkers to use a “creepy,” unnatural voice, because they’re not conscious when they speak in their dreams.

If you’re losing sleep because your partner loves to gab into their pillow, don’t worry. We know enough about parasomnia to help you beat this condition.

These 4 Signs Prove That You Are Already In Perfect Health

By now, many of your friends will be stressed out about keeping up with their New Years Resolutions.

A lot of them may have signed onto gyms, running groups, or high-activity sports teams in the hopes that they can bring themselves into their healthiest state.

Some people will get depressed in their attempts to try and reach impossible standards that they set for themselves. But what is healthy, really?

Turns out, good health has very little to do with your appearance or how often you go to the gym. In fact, pushing yourself too hard for too long can lead to problems with your overall well-being.

Here are the definitive signs of good health for eveyone!

Too many people are obsessed with what foods they are eating, and limiting how many calories they intake in a day.

But really, the sign of good health is when you only eat when you start to get hungry, and then stop when you feel full.

This is a sure-fire sign that you are in touch with your body’s internal signals, and not forcing it from external cues.

You don’t have to be a marathon runner to be in good shape. The benchmark that most doctors use for good health is the ability to make it up two flights of stairs.

You’re also allowed to be tired afterwards!

7 Ways To Make Getting Up In The Morning Less Painful

Picture this: You’re asleep in bed. You’re warm, comfortable, and completely peaceful. Then your alarm goes off and ruins your day before it even started. Alarm clocks are necessary, but the most dreaded device in existence.

We always have good intentions about waking up on time but the next thing we know, we’ve hit snooze seven times and have to be in the car in 10 minutes.  

Waking up in the morning is horrible, but there are ways to make it a little more bearable.

Waking up will definitely be better if you get to sleep in a little more than expected. To do this, prepare anything you can before you go to bed, to save you time in the morning. This could be things such as making your lunch or laying out what you’re going to wear.

Waking up is a lot easier if you know you have a freshly brewed cup of coffee waiting for you in the kitchen.

Your Messy Room Is Actually Making You More Tired

If you have a messy room, you’re probably also really tired. You can make up whatever excuses you want: you’re too busy, it’s just “clutter,” or you’ll get to it later, but your room is a mess and it’s starting to affect your life.

Growing up, my room was a disaster zone, and I never understood why that was such a big deal. I could see everything I needed, I made a path to my door, and I kept my door shut. But now I’m starting to realize that a clean room may have been a better idea, and not just for the sake of getting rid of clutter.

Finding Peace In Chaoes

A new study has found a link between messy rooms and sleeping issues, and when you read their evidence, it actually makes a lot of sense.

Here’s Why Waking Up Early Can Actually Be Bad For Your Health

January 1st was a day of new beginnings for many people. As New Year’s resolutions started kicking into high gear, people started making their way to gyms across the nation in an effort to lose weight and get healthier.

It can be difficult to find time to make it to the gym, so a lot of people decide that they will get their early, and that is how they will start their day. Often times people will sacrifice sleep in order to get to the gym and work up a sweat. But what if you didn’t have to?

Thrive – The Cody Blog

It turns out that it might just be better if you decided to get the extra sleep instead of heading to the gym. Scientists from King’s College London have figured out that people who get more sleep are far less likely to eat piles of sugary treats or carbohydrates.

A lack of sleep can actually alter the hormones in your body that regulate your appetite, which will make you want those unhealthy treats and snacks. Apparently, people who get more sleep will consume an average of 10 grams of sugar less per day.  

Cookie Baking Day – blogger

5 Types Of Snoring, And How To Make It Stop So You Can Finally Get Some Sleep

We are all exhausted. That’s basically just a universal fact at this point. It doesn’t seem to matter whether or not we go to bed early, we all wake up feeling a bit like a zombie. For many of us, it’s because snoring is interrupting our sleep.

Whether you are the perpetrator or the person trying to sleep next to it, it’s bound to keep you up all night. It’s not just the people beside the snoring sleeper, the person who is making those lawnmower sounds with their mouth is actually experiencing a worse quality of sleep than they need to feel rested.

To stop someone from snoring, you need to know why they are snoring. There are 5 different causes and each have their own best solution so you can finally sleep soundly through the night.

Shared

Cause: Blocked nasal passages or by nostrils that actually collapse, which makes a person breathe through their mouth.

Test: How can you tell if it’s your nose causing the snoring? Try pressing one nostril closed and try to breathe through your nose with your mouth closed. Does the other nostril collapse? Can you breathe easily? If not, then you are probably snoring because of your nose.

How to make it stop: The best methods to stop nose snoring is by using nasal strips, a nasal dilator or a nasal spray that will help widen your nasal passages and prevent the nostrils from collapsing, therefore reducing the vibrations (aka the terrible snoring noises).

Cause: The mouth and jaw relaxing too much while sleeping, and falling open.

Test: If you open your mouth and make a snoring noise, try to close your mouth while doing it and see if it continues.

How to make it stop: They actually make straps that hold your mouth closed. You can also use a mouth guard designed for snoring or a mouth spray to help relax the muscles.

Cause: The tongue drops to the back of your mouth and blocks the airways.

Test: Make a snoring noise and then stick your tongue out as far as you possible can, gripping it with your teeth. Can you still make the noise or is it reduced?

How to make it stop: A Mandibular advancement device (MAD) is your best bet for tongue snorers. It helps secure your lower jaw forward along with your tongue so that you are capable of breathing through the night.

Unfortunately those aren’t the only causes of snoring…

5 Weird Hacks To Help You Sleep Better Every Night

Sleeping is the most important thing you can do. Sure, some people spend a lot of time thinking about work, family, relationships, or what they are going to eat, but fact of the matter is sleep affects every moment of your day and can greatly impact your health. It’s important to get enough sleep if you want to be healthy and happy in your day to day life, but it isn’t easy for all of us.

Sometimes getting enough sleep is tricky. Whether it’s because of insomnia, overactive thoughts or pain and discomfort, sleeping isn’t always as easy as closing your eyes. There are however a few unusual tricks that can help you sleep that you may not have thought about before.

Shared

A lot of us close our bedroom doors when we go to sleep, but apparently this creates poor ventilation that make it harder to relax. The build up of CO2 in a poorly ventilated room make people feel less relaxed while they sleep, and according to studies causes people to wake up more frequently in the night. By leaving the door ajar you are allowing fresh air to circulate, which helps you sleep better and more soundly through the night.

Sure, knowing how long you sleep is helpful, but there is a limit. Tracking your sleep using one of those motion trackers can be useful if you are looking for a problem, but for the average person it can be the cause of an obsession that you don’t need. It’s creating more stress than you had in the first place, so just take it off and get as much sleep as you can.

Tai chi has been found to help insomnia by helping establish a relaxing routine over time. It helps to regulate your circadian rhythm, which helps you fall asleep at the same time each day. The slow-moving motions of tai chi are relaxing and research has shown that it benefits those with insomnia at a surprising rate.

There are also some even more unusual methods to getting better sleep…

Their 3-Year-Old Stays Awake Every Night, Talking To People Who Aren’t There – Now They Know Why

Most parents have to deal with kids who go through stages where they don’t sleep very well. Whether they wake up frequently, have trouble falling asleep, or wake up early in the morning, there’s always something. But three-year-old Jessica’s parents have to deal with something even worse.

During the day, Jessica is a regular toddler. She plays, talks, laughs and interacts with others just like any other child. But when it’s time for bed, something totally bizarre happens to her, and her parents have no idea what to do about it.

Jessica doesn’t sleep. It’s not that she won’t sleep, she simply can’t sleep. Her mother Tanya says that, “in the day time, she’s aware that everyone else is there and if you spoke to her she would answer you. Whereas at night, it’s like you don’t exist.”

Banijay

Her daughter isn’t just awake, she is laughing, talking and moving around as though she is really interacting with others, but any time her parents try to stop her she doesn’t seem to react. While sleepwalking and sleep talking are fairly common, doctors have been stumped for years as to what’s been going on.

Tanya has to let Jessica sleep in her bed because she’s worried about her safety, but the video she took showing what their sleep schedule is like is enough to keep you up at night…

A Rare Disorder Keeps A 3-Year-old Awake Every Night, Talking To People Who Aren’t There

Most parents have to deal with kids who go through stages where they don’t sleep very well. Whether they wake up frequently, have trouble falling asleep, or wake up early in the morning, there’s always something. But three-year-old Jessica’s parents have to deal with something even worse.

During the day, Jessica is a regular toddler. She plays, talks, laughs and interacts with others just like any other child. But when it’s time for bed, something totally bizarre happens to her, and her parents have no idea what to do about it.

Jessica doesn’t sleep. It’s not that she won’t sleep, she simply can’t sleep. Her mother Tanya says that, “in the day time, she’s aware that everyone else is there and if you spoke to her she would answer you. Whereas at night, it’s like you don’t exist.”

Banijay

Her daughter isn’t just awake, she is laughing, talking and moving around as though she is really interacting with others, but any time her parents try to stop her she doesn’t seem to react. While sleepwalking and sleep talking are fairly common, doctors have been stumped for years as to what’s been going on.

Tanya has to let Jessica sleep in her bed because she’s worried about her safety, but the video she took showing what their sleep schedule is like is enough to keep you up at night…

6 Proven Tricks That Will Give You The Best Night’s Sleep Of Your Life

We have all been there. Staring up at the ceiling wishing that sleep would finally take us away to dream land for the night. Some of us have it harder than others when trying to get our minds to shut off so that we can get some much needed rest. Apart from taking sleeping medication is there any way that we can help ourselves drift off into a natural REM cycle? Yes, in fact there are six scientifically-proven tricks you can use to get a good night’s rest.

This is a pretty simple one, and it reeks of common sense. So much our time each day is spent glued to our phones that it really does mess with our ability to sleep. That bright screen that you stare at for hours can actually trick your mind into thinking it is still daytime. It’s okay to shut off once in a while.

Mobile Leaders Alliance

It’s so frustrating when you are sitting there on the couch, or laying in bed while you’re watching a movie and are genuinely trying to stay awake, yet the harder you try to keep your peepers open, the more difficulty you have in actually accomplishing this. If you are having a hard time falling asleep, just pull a little reverse psychology on your own mind, try and stay awake.

The Telegraph

Laying awake in bed and trying to will yourself to sleep can actually be detrimental to your sleeping habits. When you can’t seem to sleep, laying there trying to force it can actually force you to have negative thoughts about sleep, on a subconscious level. Get out of bed and do something else until you feel that you are ready to try again. Might I suggest blowing the dust off of one of those old books you have had lying around?

University of Liverpool – News

The next three tips are so simple you will wonder why you haven’t done them before.