Written by KURA Writer- Rylee Nelson
Many sleep disruptions and problems can impact the duration and quality of daily sleep. Waking up frequently throughout the night can be caused by common sleep disruptions. To stay asleep and consistently be able to do so, you’ll improve your body’s ability to function and promote good overall health. Here are some common causes of sleep disruptions and what you can do to reduce their negative impacts on your sleep.
- Nocturia
Nocturia is a common condition that makes the need to urinate during the night more frequent. This need to urinate more frequently can cause waking up during the night to be a regular occurrence. Some things you can do to reduce symptoms include limiting the amount of fluid you drink at night. Also, elevating your legs and wearing compression stockings can prevent fluid accumulation. Some medications can be used for treatment that your doctor can prescribe you if the interventions you do on your own aren’t enough (Cleveland Clinic, 2020). - Restless Leg Syndrome
Restless leg syndrome is a sleep and movement disorder that results in uncomfortable sensations in the legs and the urge to move them while trying to rest. RLS can prevent you from getting a good night’s sleep due to discomfort. If you have mild to moderate symptoms, there are actions you can take to reduce the effects. Regular moderate exercise, leg massages, foot wraps, vibration pads, and leg stretching can help relieve symptoms. However, if you believe your symptoms are more severe, let your doctor know so they can diagnose and prescribe medications for treatment (NINDS, 2023). - Sleep Apnea
This is a sleep disorder that disrupts standard breathing patterns during sleep. It causes breathing interruptions while sleeping, frequent waking up at night, drowsiness during the day, and more. Unfortunately, many people are unaware they have sleep apnea and go undiagnosed for some time which can increase disease risk. If you’re ever told that you snore or have irregular breathing during sleep, you should discuss the symptoms with your doctor because they may be due to sleep apnea. Actions you can do to reduce symptom severity include regular physical activity, maintaining a healthy weight, and limiting alcohol consumption (NHLBI, 2022).
Improving your quality and duration of sleep can improve your overall health. However, common sleep disruptions can prevent quality nightly sleep causing frequent wake-ups and discomfort. To take control of your sleep health, take the first step and make a small change in your sleep habits. It’s always possible to improve your sleep quality. Take it one step at a time, and you can make a big difference in your health.
References:
Nocturia: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. (2020, January 6). Retrieved March 30, 2023, from https://my.clevelandclinic.org/health/diseases/14510-nocturia
U.S. Department of Health and Human Services. (2022, March 24). Sleep Apnea Treatment. National Heart Lung and Blood Institute. Retrieved March 30, 2023, from https://www.nhlbi.nih.gov/health/sleep-apnea/treatment#:~:text=A%20breathing%20device%2C%20such%20as,also%20make%20 healthy%20 lifestyle%20 changes.
U.S. Department of Health and Human Services. (2023, February 7). Restless legs syndrome. National Institute of Neurological Disorders and Stroke. Retrieved March 30, 2023, from https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome#:~:text=RLS%20is%20both%20a%20sleep,in%20order%20to%20relieve%20symptoms.
