Extract from ABC News
If you've noticed yourself waking up in the middle of the night more often as the months have become cooler, you're not alone.
Even subtle changes like less daylight hours and a drop in temperatures can affect your sleep.
Here's why and what you can do about it.
Why do I keep waking up during the night?
It's actually quite common to wake up during the night.
Amy Jordan, the director of the Sleep Laboratory in Melbourne, said it's not necessarily a cause for concern.
"We tend to want or expect to sleep like a child, passing out for eight hours without any memory of anything until morning," Dr Jordan said.
"But this is an unrealistic expectation for most adults. Waking up is normal and shouldn't be worried about."
It's hard to say how times we typically wake up per night, but Dr Jordan said even waking up "multiple times" can be normal.
That can also become more frequent for women experiencing perimenopause and menopause, according to sleep researcher Hailey Meaklim.
"That said, if people are waking more than normal, are noticing an impact on their daytime function and are worried about their sleep, speaking to a healthcare professional and considering a referral to a sleep physician or sleep psychologist can be really helpful," Dr Meaklim said.
However, if you've found yourself waking up more than usual in the past few months, there are some winter-related factors that could be having an influence.
Long nights often means more time in bed
The arrival of winter also means less daylight hours.
Dr Jordan said the longer nights might have thrown your schedule off.
"Because it's getting dark so early, and it's cold, some people may be going to bed earlier than they need to," Dr Jordan said.
"If someone only needs seven hours of sleep, but spends eight or nine hours in bed, by default, they will spend an hour or two awake."
Overcompensating for the cold
Another cause for frequent wake-ups could be that you're overdoing it on the heating.
"Too hot or too cold [temperatures] will result in increased awakenings," Dr Jordan said.
She recommends keeping your bedroom temperatures at about 20-22 degrees to promote good sleep.
If you don't run the heater overnight, the same logic applies for layering up your blankets or pyjamas.
"Overnight, our core body temperature cools by releasing heat through our extremities," Dr Meaklim said.
"If we are wearing lots of layers or have put on really thick blankets that trap the heat, this can contribute to us overheating and waking up more."
Choosing breathable fabrics such as cotton and linen over synthetic fibres like polyester can also help your body regulate heat.
"It can be helpful to have a warm bath or shower two or so hours before sleep to warm up," Dr Meaklim added.
Why do I sweat so much in my sleep?
Waking up in a sweat despite cold temperatures can be a confusing feeling.
"If someone overdoes the heating or uses synthetic blankets, this can contribute to over-sweating, or just being aware of the normal sweat we have on our bodies," Dr Jordan said.
Night sweats can also be a sign of sleep disorders though, so it's worth speaking to your doctor if sweating persists.
What should I do if I wake up during the night?
While it can feel frustrating to wake up more, experts say the key to falling back asleep quickly is to avoid stressing over it.
"If we wake up and think, 'Oh no, I woke up! That is bad, and now I will be really tired tomorrow', this style of thinking will cause more stress and make it difficult to return to sleep," Dr Meaklim said.
Instead, she encourages people to keep a neutral mindset and to remember waking up is a normal part of sleep cycles.
"This second approach will keep stress levels down and increase the odds of being able to return to sleep."
How can I get a better sleep?
Creating a few good habits and maintaining a good sleeping environment can help improve your sleep, Dr Jordan says.
She recommends:
- Going to sleep around the same time every night
- Keeping your bedroom at a cool temperature, dark and quiet
- Instituting a wind-down period before bed: keeping the lighting low and doing something relaxing. Dr Jordan said reading a book is a great option but TV can be fine too – so long as it's not too exciting!
- Avoiding alcohol before bed. While a few wines might help you fall asleep, they could contribute to waking up more too.
- Avoiding caffeine after lunch
If you're still finding it tough to fall asleep, or wake up tired, you should speak to your doctor.
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