According to research, most healthy adults wake up two to three times every night. If you find yourself waking up more often than the norm, there might be something else at play and disturbing your sleep. It could be that you suffer from a sleep disorder or that you simply need to invest in a more supportive mattress. Either way, here are some tips that should help you to enjoy some improved shuteye.

Buy a new mattress

It makes sense that you will wake up a lot more frequently at night if you are not as comfortable as you should be. If you have had the same mattress for more than five to ten years, it is time to start shopping for a new one.

Not sure where to start? Most sleep experts claim that latex is the best material to consider for a new mattress. Sustainable organic latex for beds helps provide maximum pressure relief and spinal support. Just be sure to invest in a mattress from a company such as Birch by Helix that focuses on sourcing the latex sustainably.

Use a white noise machine

The fact that you are a very light sleeper could be the reason behind your sleep disturbances. If this is the case, a wonderful solution is to sleep with white noise playing in the background. There are studies that show that white noise can aid in calming the brain and reducing symptoms of anxiety. It also works to mask any other noises that might ordinarily rouse you from your slumber, so there is a much higher chance that you will wake a lot less frequently.

Consider visiting your doctor

Regular night waking can be linked to various sleep disorders, such as sleep apnea. Nocturnal polysomnography is usually used to diagnose this disorder, although some doctors and sleep experts can provide you with simpler home sleep tests, too. Consider setting up an appointment if you notice other symptoms like headaches in the morning, snoring, or waking up gasping for air.

Practice relaxation techniques

In many instances, anxiety can be the culprit behind sleep disturbances. Those who wake up a lot at night might also struggle with falling asleep in the first place — also known as insomnia. Luckily, bedtime anxiety is relatively easy to treat.

Try to get into a routine that includes plenty of relaxing activities leading up to when it is time to say ‘goodnight’. Switch off all devices at least an hour before bed, sip on some warm chamomile tea, meditate, play calming music, ask your partner to give you a soothing massage, etc.

If, despite your best efforts, you still cannot seem to shake your anxious feelings and they continue to impact your sleep, you should consider speaking to a therapist.

Cool the room down

Increased body temperature is also a common cause of sleep disturbances. Open a window or turn on a fan before settling down for the night. You might also want to purchase a lighter blanket to use during the warmer months of the year and see if that makes any difference.

By taking the advice as laid out above, there is a good chance that your quality of sleep will drastically improve. If not, be sure to consult with a healthcare professional for tailored guidance and relief.