Yahoo Lifestyle 
This is why you're waking up at 3am
New research has revealed an alarming increase in the number of Aussies being kept awake at night by insomnia and other sleep issues.
Yahoo Lifestyle spoke to Sleep Expert Elina Winnel, to find out what’s keeping us up at night, and why so many of us seem to be waking up at 3am.
“It’s alarming to see how common sleep issues are, with independent research from sleep tech company Emma revealing that two thirds of Australians were suffering from some form of sleep issue," Elina, who is an Emma Sleep ambassador, tells us.
“The research found these issues were driven by increased stress or anxiety, an old mattress, a partner, or a pet. Personally, I find these are the most common issues with my Aussie clients.”
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According to brand new research from global data provider Semrush, there has been a 2,000% increase in Australians searching on Google for “why i can’t sleep at night” over the past two years.
“Even more alarmingly there has been a 319% increase in Australians searching for 'how to cure insomnia in 12 minutes'," Elina says.
Why is getting enough sleep so important?
Sleep is vital for memory, restoration and repair of our bodies.
“Because we spend such a large portion of our lives sleeping, people should ensure this time is providing the best health benefits for them," Elina explains.
“If you’re not getting adequate sleep or feel unrested when you wake up, you should treat this with the same importance as you would any other health concern such as an injured limb or virus.”
Why do so many people wake up at 3am?
But what is it about that window around 3am? Elina says there are so many reasons.
"It could be as simple as you have entered the light sleep phase around this time and something that didn’t disturb you when you went to sleep, could be disturbing you during light sleep," she says.
“As we get older our sleep cycles change, the quality of sleep can decrease and we spend less time in a deep sleep phase.
“Stress is also a big factor when it comes to disruptive sleep patterns. When your body experiences stress, it activates your sympathetic nervous system, which may cause you to wake up in the middle of the night. This underlying stress may be triggered by how you process what is happening with your job, relationships, finances or other health issues.
“We get a small peak in cortisol around 3.30am, so if your stress or anxiety levels are already elevated, there is an increased chance you will wake up."
What to do if you frequently wake up during the night?
According to Elina, “if you find you’re waking up more frequently during the evening, especially for prolonged periods of time, it might be time to seek help from a sleep expert or health professional, because it may be an indication of insomnia."
“As someone who has suffered from insomnia in the past, I can relate to the struggle," she adds.
"It is important for people to understand that long-term side effects of insomnia are severe and can include a compromised immune system, increased cardiovascular risk as well as an increased likelihood of exacerbating mental health issues such as depression or anxiety."
What can we do to sleep more, and better?
Prioritising time for sleep is one of the simplest health adjustments you can make, Elina stresses. So don’t have it last on your 'to do' list!
“A better quality, more restful sleep sets you up to be your most productive and happiest self," she says.
“Placing a focus on the foundations of a healthy night’s sleep are crucial, these essentials include a balanced nervous system, relaxation time, and bedding that supports optimal sleep."
Here, Elina shares a few more tips.
Make sure where you sleep isn’t too warm
“Lowering your body temperature is a crucial step for the deep sleep phase, which promotes immune system regeneration, body repair, and memory processing. Breathable and temperature regulating bedding materials are important for creating an ideal sleeping climate.
“Invest in a mattress that regulates your temperature, so you don’t overheat - this can help put you into a deeper sleep.”
Stick to a regular bedtime
“Set a bedtime and make the commitment to stick to it. If you’re struggling to fall asleep earlier, please resist the urge to put on a TV show or scroll on your phone to pass the time as the blue light can suppress a hormone called melatonin that makes you sleepy. Not to mention, watching anything that is suspenseful will get your heart rate up at a time you’re supposed to be winding down.
“Instead, I suggest doing relaxing activities beforehand such as streaming a light-hearted series, ambient lighting and calming music."
Calm your body and your mind
“Starting the day with a positive mindset can make a huge difference to your day. When you wake up feeling positive about the day, you will certainly feel more eager to leave bed. In my experience, a great day always starts with a good night’s sleep.
"Also work on reducing your stress or anxiety levels by establishing daily practices that relax and calm your nervous system, such as deep breathing, yoga or meditation."
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