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  • Writer's pictureVickie Turley

How to Improve Sleep Quality and Stop Waking Up Multiple Times a Night

Updated: Apr 18

Today, Cendrine and I are talking about another sleep issue - waking up multiple times a night. It's so frustrating, isn't it? You never feel rested, no matter how long you try to stay in bed. Your mental alertness is affected, your mood is affected. So let's find out what can be done to improve your sleep quality and help to stop waking up multiple times a night.


Waking Multiple Times

Question: I wake up multiple times during the night and sometimes I have a lot of trouble going back to sleep. Why I am waking up over and over? Are there ways I can help myself to quickly get back to sleep?


Answer: Ooph, that can get so draining really fast! I’m sorry you’re dealing with that! Let's discuss two things that could be the issue: Progesterone dives and Melatonin deficiencies.


Progesterone Dives:

Getting accurate readings of your progesterone levels with blood tests can be a bit hit or miss. But there are plenty of things you can do to give your progesterone levels a boost and hopefully get some better sleep in the process.

Here are a few things you might want to try to boost your progesterone levels:

  • Stock up on the right nutrients and supplements. Things like zinc, vitamin E, and vitamin B6 can work wonders when it comes to naturally increasing progesterone production.


  • Consider trying a topical yam-based progesterone cream. I've found it very helpful for my sleep issues. Progesterone helps you be more resilient to stress, and as we age, progesterone takes a dive, so we are more affected by stress which can also wake us up. I use my cream at night right before I go to bed. It’s not fixing all the issues, but it helps for progesterone-related wakes. In conjunction with some good progesterone some women also have some toxic estrogens coursing through their bodies which can be detoxed with some specific supplements. If you think this is an issue for you, I’m happy to tell you what I would use.


  • Speaking of stress, try to find ways to reduce it in your life. I know, easier said than done, but stress and cortisol can seriously mess with your progesterone levels. Gentle 20-30 minute daily walks have been proven to be very effective at reducing cortisol levels. If you like, you can try some Christian meditations to do before bed, and deep breathing will also help your autonomic nervous system switch to rest.


I hope some of these suggestions help you get the restful sleep you deserve. Hang in there, it can take some trial and error to get this figured out.


Melatonin Deficiencies and Blue Light Exposure:

Sleep interruptions might be a melatonin issue as well. One thing that might be messing with your sleep is blue light. Blue light is that glow that comes from your phone, tablet, laptop, or TV screen. Turns out, it can mess with your body's ability to make melatonin, which is basically your sleep hormone.

Daylight

When you're exposed to blue light, especially right before bed, it tells your brain to stay awake. And if your brain thinks it's daytime, well, you can see why it might not want to drift off and stay asleep.


Here are some things you can try to cut down on your blue light exposure:


  • Try to cut down on the blue light exposure about two hours before you plan on going to sleep. Again, this may be easier said than done. You may get results by trying to stop the blue light exposure one hour before sleep. Play with this and see if you can see some differences in your sleep quality and staying asleep.

  • Swap out your regular light bulbs for ones that block blue light. They're pretty easy to find and can make a big difference.


  • If you're watching TV or using your computer, consider grabbing some blue-light blocking glasses. They help filter out that blue glow.


Reading bible at night
  • And if you're reading before bed, go old-school with a good old-fashioned book instead of an e-reader. I also know many of us have bible apps on our phones now, which are wonderful for certain times. But using your written bible before bedtime will definitely help with blue light exposure - plus it will reduce any stress you may be experiencing. And reading your bible before bed is a great way to end your day!

"Come to me, all you who are weary and burdened, and I will give you rest." Matthew 11:28
  • If you're set on using your device before or at bedtime, look into getting a physical blue-light blocking screen for it; although, you may already have a blue light blocking feature on your phone, iPad and PC that switches to yellow hues after sundown. Go into your settings, then set up the feature. It might seem like a hassle to try and set new features on a device, but it's worth it if it means getting a better night's sleep. Plus, you might find that it helps with things like tension headaches and eye strain too.

Hang in there, and I’m praying for some sweet dreams tonight!


So - what is one thing you are going to try? Let's hear in the comments!


Until next time,


Vickie and Cendrine








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2 Yorum


Misafir
12 Nis

Great recommendations!

Beğen

sgastenveld
11 Nis

Checking the settings on my phone right now. Thanks for the great tips!

Beğen
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