During my career as a doctor, I have encountered all sorts of sleep problems. But one situation that is particularly common is that the patient wakes up at 3 or 4 a.m. and then has difficulty falling back asleep anyway. In this case, they often feel tired and low in energy during the day. Today, I would like to share a special story about a patient named Mr. Li and how he overcame this dilemma.
Mr. Li is a middle-aged man who came to my office with a tired face. He told me that in recent months, he had always woken up naturally around 3 a.m. and then couldn't sleep again. At first, he thought it was just an occasional situation, but gradually, it became his nightmare every night. He tried everything: counting sheep, drinking hot milk, and even using a bedtime meditation app, but nothing seemed to work.
After I had an in-depth understanding of Mr. Li's living habits, I found several possible "blockages". The first is his huge work pressure, coupled with his habit of consuming a lot of caffeine at night, these factors combine to seriously affect the quality of his sleep. Through a series of adjustments and practices, we gradually found ways to improve the quality of his sleep.
The Sleep Cycle and the Body's "Internal Clock"
First, let's dive into the science of sleep. Human sleep is divided into several cycles, each of which includes deep sleep and rapid eye movement (REM) sleep. Deep sleep helps the body recover, while REM sleep is essential for mental health. But this process is easily influenced by the biological clock. If your body clock is disrupted (for example due to irregular schedules), then your sleep cycle will be affected, which may cause you to wake up in the early hours of the morning.
Possible "blockage" one: stress and psychological factors
Let's talk about the first "blocking point": psychological pressure. Not only will you toss and turn and have trouble falling asleep, but you will also wake up late at night. There are a variety of ways to reduce the mental load, from ten minutes of meditation a day to light exercise to ensuring a regular sleep schedule. One of my patients was able to improve his sleep quality by listening to relaxing music every night before bed.
Possible "blockage" two: diet and living habits
The second "blockage" may be our diet and lifestyle habits. Eating dinner too late or choosing foods that are not good for sleep, such as spicy or caffeinated foods, can lead to waking up during the night. One way to improve is to adjust the timing and content of your dinner and avoid foods that are very irritating. In addition, establishing a regular routine and reducing the amount of time you spend on electronic devices at night can also help improve sleep quality.
Disease factors
Of course, we can't ignore some health issues that can affect sleep, such as sleep apnea syndrome. If you have persistent sleep problems, it is best to seek the help of a medical professional for appropriate examination and treatment.
I want to emphasize: a good night's sleep is one of the cornerstones of good health. Improving your sleep quality will not only keep you energized during the day, but it will also be beneficial for long-term health. So, if you wake up frequently at night, start by adjusting your lifestyle and diet, and don't forget to pay attention to your mental health. Through these practical steps, you may be able to find the hidden culprit that is "blocking" your sleep path and defeat it once and for all.