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Why Do We Have Bad Sleep With Multiple Wake-ups? (How To Fix That)
By Alexander Arnaudov Last Updated December 23, 2023
Why Do We Have Bad Sleep With Multiple Wake-ups?
Tracking your sleep is a game changer, and one way to do that is with Oura Ring. That gives you not only data about your sleeping hours but also your sleep pattern.
Some people get really anxious about tracking their sleep and they live and die by those numbers. So if you’re one of those people who over-tracks their sleep, which results in changing your perspective of your day, only use tracking for a very specified amount of time.
Use it only when you’re very mindful of changing your sleeping habits and routines. And then stop wearing it once you get your sleep score up to a score that you like.
Others like tracking their sleep all the time, whether because they’re data people or because they want to live very healthily and want to see it. No matter which of those is your reason, people recommend taking your Oura Ring off whenever you go on vacation. Because on vacation, people tend to have fun even in the late hours, wearing your tracker then is pointless.
Oura Ring
If your heart is racing, it affects your sleep, and literally, if you have an oura ring, it will tell you what’s happening and why you are not sleeping well.
The benefit of sleep tracking is that you can understand not only the number of hours you’re sleeping. It’s really the sleep pattern and educating on that sleep pattern.
Here are the other recommendations when it comes to sleep tracking:
Understanding how much deep sleep you need and where that deep sleep needs to be in your sleep night. And understanding things like heart rate variability and average heart rate at night is a game changer.
The second thing we do is absolutely make sure the person doesn’t have sleep apnea (that’s when you stop breathing at night, the body physically stops taking in oxygen).
In that case, you don’t have oxygen in your body for a few seconds but all night long, that affects your brain and your heart. Virtually every organ in your body. So many people have apnea and don’t recognize it. It’s really sad because it’s causing a slowed death.
If you have sleep apnea, you have to get it treated right away. There are lots of different ways of treating it:
- Dental appliance (That pulls your jaw forward)
- CPAP mask
- there are surgeries
- Special pillows
No matter what you do, you have to figure it out because it’s not going to go away on its own!
What are the symptoms of apnea?
The symptoms of apnea are:
- You wake up gasping for air in the middle of the night or your significant other (upper in the blog) tells you that
- You wake up really tired every morning and you have daytime sleep, so you’re just kind of falling asleep a few hours after you’ve woken up.
- Snoring really loudly also indicates sleep apnea.
How do I get evaluated for sleep apnea easily?
There is a questionnaire you can take online called the “stop bang questionnaire.” and you take the questionnaire, it will give you a score and it’ll tell you if you can be evaluated for sleep apnea. Being evaluated for sleep apnea is much easier than before, when people used to get all the wires put on them.
Now you just wear a little device on your finger overnight at home. It’s really sad how underdiagnosed and incredibly treatable it is and how it could change your life.
Because once you treat sleep apnea, your metabolism gets under control. You start losing weight, and you start having fewer glucose spikes, eating better, and feeling less brain fog
Pros and Cons (Oura Ring)
Pros
- Unisex
- Can be worn on any finger on either hand
- Available in several colors and styles
- Most Accurate Scale
- Waterproof up to 330 feet (ft)
- long battery life
Cons
- Higher cost than some competitors
- No smart alarm features, such as lights and sounds
What are the main reasons for waking up while sleeping?
One is nocturia, where people have to get up at the moment and go to the bathroom. So there are medications and exercises you can do to treat that.
The second reason is going to bed with anxiety and stress on your mind so what people should do is:
- no electronics and maybe no tv before going to bed
- have a notebook to your bed so you can get your thought out of your head
- Don’t drink or eat really close to your sleep. You have this kind of glucose surge that happens after you get to bed and it just wakes you up.
Fix your sleeping environment
The sleep environment needs to be like how our ancestors slept when they were cavemen in a cold, dark cave. So turn the temperature down in the room where you’re sleeping. Thus, you’re buying yourself 8 hours of sleep that keeps your bed cool itself, but it should be around 64 °F / 17 °C.
Even a little red light from the alarm clock can wake you up mid-sleep. Make sure to cover it with an opaque material.
And last but not least, make sure there’s quietness in the bedroom. So a sound machine like a white noise machine is very, very effective in improving your sleep.
What’s really cool about these machines we’re giving you in this blog post is that they are tracking your sleep so you can see your results even on the first day. Physically, you can’t see any results on the first or second day. It takes time to improve you’re sleeping score, but what you can do is track your score and see whether you’re on the right path or not. Even one thing affects your whole process, so don’t worry if you don’t see instant results right off the bat.
For instance, your tracker can tell you that you went for 70 to 85 just by starting to use the white noise machine
Fix your sleeping routine
It actually starts the moment you wake up. There are only 3% of people who, the moment they wake up, go outside and expose themselves to the sun. The reason it’s so vital is because it triggers the production of serotonin in your body and starts you off with a bang. Exposure to moderate amounts of sunlight in the morning can also help you get a better night’s sleep. It sets your circadian rhythm, and your melatonin will start secreting about 14 hours later.
Food is another item that sets your circadian clock almost as much as light does as well. That’s a key factor in eating earlier.
You might not change everything overnight, it might take a year but it will benefit you for the next few years.
Looking for Something else?
What is the circadian rhythm?
Circadian comes from the Latin cerca diam, which means approximately a day. Pretty much all living organisms have their own circadian rhythms.
In human body, circadian rhythm can be found in hypothalamus (a small area at the base of the brain), connecting the nervous system to the endocrine system.
Researchers have found that as the temperatures rise throughtout the morning, our memory, alertness and concentration also sharpen.
Circadian rhythm also communicates with the body and the brain to regulate other essential physiological functions, like:
- blood pressure
- core temperature
- metabolism
In fact, neuroscientists think that almost every cell in our body has a circadian clock
There are 5 main biological clock systems:
- Circadian (24 hours)
- Diurnal (night and day)
- Ultradian (less than 24 hours)
They control many of your physical, mental, and behavioral patterns. There is a master clock in our brain, which is made up of 20,000 nerve cells. This group of cells is called the SCN.
SCN has receptors for melatonin, which a lot of people know as a sleep hormone. When there is no light, your master clock is telling your brain to produce melatonin. That’s why many people feel drowsy when it’s dreary outside.
If you’re not getting enough sleep or have been awake for so long, different seasons can throw off your sleep pattern. One common example of having your Cirganian rhythm disrupted is when you travel and then experience jet lag.
What else can SCN do? It regulates your metabolism and hormone production. As for exercise, muscles also have their internal clocks. Those clocks, because of circadian rhythm, function better during the day than at night.
When we get into late fall and early winter, we feel down and depressed and that’s due to Affective seasoning disorder, when we have less daytime.
More in-depth information about Oura Ring
In the first place, people definitely buy Oura rings so that they can get recovery and sleep tracking. Oura rings are reckoned to be the best trackers for sleep and that’s mainly due to their sensors that are in the device, such as:
- PPG (Heart rate and respiration)
- Accelerometer (Movement)
- NTC (Body temperature)
There are two types of sensors: infrared red and green LEDs, which are used to track your heart rate 24/7. There is also an additional sensor that helps you track your skin temperature throughout the day.
As for sleep, in the app, it shows your standard metrics, such as your total sleep and your total resting heart rate. But it also dives a little deeper into how restful your sleep was if you had any kind of disctractions.
Oura Ring
Oura doesn’t only give you data, it actually gives you insights that you can act on as well. They give a sleep score out of 100 to let you know how you slept the night before.
Oura Ring senses your blood oxygen levels while you sleep, giving you a more accurate read on the quality of your nightly rest. It also have fairly accurate automatic nap and activity detection which is really good then you doze off.
Conclusion
If you are trying to track your sleep and health, I would 100% recommend buying it. It’s really useful to all people who are having some sleeping issues to detect them right away with the use of this smart technology.
I wouldn’t recommend buying a fitness tracker because there are better technologies out there to track your fitness rate, like for example, the Whoop Tracker.
Definitely, the Oura Ring is worth the hype. Whether the Oura Ring is worth the cost boils down to whether you’re ready to commit. Whoop is cheaper in the short term, especially since the company recently lowered its subscription prices. However, it tends to tip in Oura’s favor if you’re willing to stick with this platform for more than two years.
A cheaper Fitbit will also give you excellent sleep tracking and recovery metrics. But in my opinion, the Oura Ring is way more comfortable. It’up to you to decide what’s best for you!
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