{"id":9744,"date":"2025-03-27T19:40:32","date_gmt":"2025-03-27T19:40:32","guid":{"rendered":"https:\/\/news-vm.com\/?p=9744"},"modified":"2025-03-27T19:40:32","modified_gmt":"2025-03-27T19:40:32","slug":"doctors-warn-against-this-habit-that-might-ruin-your-sleep","status":"publish","type":"post","link":"https:\/\/news-vm.com\/?p=9744","title":{"rendered":"Doctors warn against this habit that might ruin your sleep"},"content":{"rendered":"<div class=\"show-inline-featured-image wp-caption alignnone\">\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-main-thumbnail size-main-thumbnail\" src=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/03\/27091658\/shutterstock_2431237413-664x350.jpg\" sizes=\"auto, (max-width: 664px) 100vw, 664px\" srcset=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/03\/27091658\/shutterstock_2431237413-664x350.jpg 664w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/03\/27091658\/shutterstock_2431237413-400x210.jpg 400w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/03\/27091658\/shutterstock_2431237413-412x216.jpg 412w\" alt=\"\" width=\"664\" height=\"350\" \/><\/figure>\n<\/div>\n<p><strong>You\u2019ve clocked 10,000 steps, drank eight glasses of water and at nighttime, your body begs for about eight hours of sleep. And despite your intentions for a long slumber, something keeps waking you each day at 2 a.m., leaving you wondering, \u201cwhy?\u201d<\/strong><\/p><div class=\"pkhqb69f5fa465b369\" ><div style=\"width:100%; max-width:1200px; margin:0 auto;\">\n  <a href=\"https:\/\/bolt-casino.com?r=0BFDBF1283\" target=\"_blank\" rel=\"noopener\">\n    <img \n      src=\"https:\/\/news-vm.com\/wp-content\/uploads\/2026\/04\/f8693ebb-2018-480f-a2f7-0096810c07f0.jpg\" \n      alt=\"200% Deposit Bonus + 10% Cashback\" \n      style=\"width:100%; height:auto; display:block; border-radius:8px; cursor:pointer;\"\n    \/>\n  <\/a>\n<\/div><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.pkhqb69f5fa465b369 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.pkhqb69f5fa465b369 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.pkhqb69f5fa465b369 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.pkhqb69f5fa465b369 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.pkhqb69f5fa465b369 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n\n<p><strong>According to doctors, there\u2019s one simple thing you might be doing that triggers your wakefulness in the middle of the night.<\/strong><\/p>\n<div id=\"newsner-fb6f874a506c15fe6e84972364081fe2\" class=\"newsner-fb6f874a506c15fe6e84972364081fe2 newsner-bluebillywig_instream\">\n<div id=\"newsner-1542140485\" class=\"newsner-bluebillywig_instream\">\n<div id=\"\">\n<div id=\"bb-iawr-newsner_english_playout-1601396675571335\" class=\"bb_iawr\">\n<div id=\"bb-wr-newsner_english_playout-1601396675571335\" class=\"bb-media bb_wrapper bb-muted bb-phase-init bb-mode-video bb-pendingplay\" data-flags=\"{}\" data-softembargoremainingtime=\"0\" data-sid=\"xOeXj7Id8yaM\" data-isready=\"true\" data-autoplaynextremainingtime=\"0\">\n<div class=\"bb-layer bb-content-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<div class=\"bb-fitme bb-poster-layer\" aria-hidden=\"true\"><img alt=\"\" \/><img alt=\"\" \/><\/div>\n<div class=\"bb-fitme bb-timeline-layer\"><\/div>\n<div class=\"bb-layer bb-subtitle-layer\">\n<div class=\"bb-subtitledisplay\"><\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-commercial-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<\/div>\n<div class=\"bb-layer bb-skin-layer bb-muted bb-phase-init bb-mode-video bb-pendingplay\">\n<div class=\"bb-skin-container phase-init svelte-ft9qq1 playing\" lang=\"en\" tabindex=\"0\" data-cy=\"skin-mode-main\" aria-label=\"Blue Billywig Video Player\">\n<div class=\"cols-container svelte-ft9qq1\">\n<div class=\"main-col svelte-ft9qq1\">\n<div class=\"overlays svelte-ft9qq1\">\n<div class=\"loading-overlay no-padding svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"keyboard-feedback no-padding svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-gpabtz\">\n<div class=\"left-right-button-container left svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"center-button-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-button-container right svelte-gpabtz\"><\/div>\n<\/div>\n<\/div>\n<div class=\"logo-overlay svelte-ft9qq1\"><\/div>\n<div class=\"chrome svelte-ft9qq1\">\n<div class=\"top-container svelte-ft9qq1\">\n<div class=\"header-area svelte-ft9qq1\">\n<div class=\"top-bar svelte-ft9qq1\">\n<div class=\"metadata-wrapper svelte-ft9qq1\">\n<div class=\"metadata svelte-ft9qq1\" role=\"contentinfo\"><\/div>\n<\/div>\n<div class=\"share-button bar-button svelte-ft9qq1\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<div class=\"button-tooltip-bridge svelte-p1twrl\"><\/div>\n<div class=\"button-tooltip svelte-p1twrl\">\n<div class=\"tooltip svelte-cqgi39\">\n<div class=\"tooltip-content left svelte-cqgi39\">\n<div class=\"text svelte-cqgi39\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-controls-layer svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-sigv4p\">\n<div class=\"big-button big-play-pause-button svelte-sigv4p\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-area svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"chrome-bottom-shadow svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"overlays svelte-ft9qq1\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-context-layer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>You wake up in the middle of the night. What\u2019s the first thing you do? If your answer is \u201ccheck the time,\u201d you\u2019re not alone. It feels natural \u2013 instinctive, even \u2013 to reach for your phone or glance at the clock.<\/p>\n<p>But this one action could be the reason you struggle to fall back\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/sleep\/\">asleep<\/a>.<\/p>\n<p>According to\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/doctors\/\">doctors<\/a>, the moment you see the time, you start calculating how long you\u2019ve been awake and how many hours until the alarms alerts you to start a busy day.<\/p>\n<p>\u201cAltogether, sleep quality tends to become worse in people who check the clock during the night,\u201d says sleep scientist, Dr. Carleara Weiss. \u201cThe science in behavioral sleep medicine indicates that the clock-monitoring habit may increase pre-sleep anxiety and worry during the night.\u201d<\/p>\n<p>This means that mental math sets off a stress response in your brain, making it even harder to relax. Your\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/health\/\">heart<\/a>\u00a0rate might increase, your mind starts racing, and suddenly, you\u2019re wide awake.<\/p>\n<p>\u201cWe\u2019ve observed people who became overly attached to this habit and started waking up every night at the same time to check the clock,\u201d Dr. Weiss told\u00a0<a href=\"https:\/\/www.wellandgood.com\/lifestyle\/clock-watching-sleep\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Well+Good<\/a>.<\/p>\n<p>And, if you\u2019re checking the time on a mobile device, including a phone or smart watch, you\u2019re adding to the problem, the doctor warns.<\/p>\n<p>\u201cWe know bright light from electronic devices affects the natural production of melatonin, so just doing this makes a huge difference,\u201d Weiss said in an interview with\u00a0<a href=\"https:\/\/www.buzzfeed.com\/kristatorres\/sleep-doctor-melatonin\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">BuzzFeed<\/a>.<\/p>\n<p>According to Weiss, the blue light from a mobile device tricks your brain into thinking it\u2019s daytime and suppresses melatonin \u2013 the hormone responsible for sleep. Even a short exposure can delay your ability to drift back into slumber.<\/p>\n<h2 id=\"h-how-to-combat-wake-ups\" class=\"wp-block-heading\">How to combat wake-ups<\/h2>\n<p>First, resist the temptation to check the time. If you need an alarm in the morning, turn your clock away from you before going to bed. If you use your phone, keep it on silent and face down. The less you engage with time at night, the easier it is to slip back into sleep naturally.<\/p>\n<p>If your body is resisting the urge to fall asleep again, get out of bed.<\/p>\n<p>It may sound counterintuitive, but Dr. Luis Buenaver said that lying awake in bed for too long can teach your brain bad habits.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-145800\" src=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2024\/02\/31115425\/shutterstock_2143217809.jpg\" sizes=\"auto, (max-width: 8688px) 100vw, 8688px\" srcset=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2024\/02\/31115425\/shutterstock_2143217809.jpg 8688w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2024\/02\/31115425\/shutterstock_2143217809-768x512.jpg 768w\" alt=\"\" width=\"8688\" height=\"5792\" \/><figcaption class=\"wp-element-caption\">The blue light from a mobile device tricks your brain into thinking it\u2019s daytime. Credit: Shutterstock<\/figcaption><\/figure>\n<p>\u201cIt\u2019s important not to stay in bed, even if you\u2019re reading,\u201d said Buenaver, a sleep doctor with\u00a0<a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/up-in-the-middle-of-the-night-how-to-get-back-to-sleep#:~:text=Waking%20up%20in%20the%20middle,sleep%20tomorrow%20night%20and%20beyond.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Johns Hopkins<\/a>. \u201cDoing this will lead your brain and body to associate your bed with wakefulness instead of with sleep. It can be difficult leaving a warm, comfortable bed after waking up in the middle of the night. But think of this step as an investment in better sleep \u2013 if not tonight then tomorrow night and in the future.\u201d<\/p>\n<p>Lastly, only return to bed when you feel drowsy. This is a method called stimulus control therapy that\u2019s intended to help your brain reconnect your bed with sleep rather than frustration and wakefulness.<\/p>\n<h2 id=\"h-what-causes-wake-ups\" class=\"wp-block-heading\">What causes wake-ups<\/h2>\n<p>Experts explain that waking up throughout the night is perfectly normal, with most adults experiencing about 15 brief awakenings each night.<\/p>\n<p>These arousals \u2013 lasting a few seconds to a few minutes \u2013 are \u201camnestic,\u201d meaning a person doesn\u2019t usually remember them, according to Michael Perlis, director of the Behavioral Sleep Medicine Program at the University of Pennsylvania\u2019s Perelman School of Medicine.<\/p>\n<p>\u201cExactly why these happen is up for debate,\u201d\u00a0<a href=\"https:\/\/elemental.medium.com\/this-is-why-you-wake-up-at-the-same-time-every-night-ce9f4d2ba0c8#:~:text=%E2%80%9CThe%20average%20adult%20awakens%20seven,doesn't%20usually%20remember%20them.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Perlis said<\/a>, adding these sleep interruptions usually coincide with transitions from one sleep stage to another. \u201cBut you tend to shift your body position when you have these brief awakenings, and that\u2019s a good thing.\u201d<\/p>\n<p>But when it comes to observable wake-ups \u2013 called middle maintenance insomnia \u2013 one in five Americans have about two or three per night.<\/p>\n<h2 id=\"h-don-t-panic\" class=\"wp-block-heading\">Don\u2019t panic<\/h2>\n<p>Sleep specialists remind us that the body is resilient. While you may feel groggy or sluggish after a restless night, you\u2019ll likely get better sleep the following day to compensate.<\/p>\n<p>The best thing you can do after a bad night is to stick to your normal routine. Avoid excessive napping or going to bed much earlier than usual \u2013 both can throw off your internal clock and make things worse in the long run.<\/p>\n<h2 id=\"h-strengthen-sleep-hygiene\" class=\"wp-block-heading\">Strengthen sleep hygiene<\/h2>\n<p>Now that you know how clock-watching or\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/technology\/\">blue lights<\/a>\u00a0are disruptive to your sleep, there are a few other tips offered by the\u00a0<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/expert-answers\/insomnia\/faq-20057824#:~:text=Keep%20light%2C%20noise%20and%20the,activities%20until%20you%20feel%20sleepy.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Mayo Clinic<\/a>\u00a0to build a strong foundation of sleep hygiene.<\/p>\n<ul class=\"wp-block-list\">\n<li>Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.<\/li>\n<li>Create a calming bedtime routine: Wind down with relaxing activities like reading, gentle stretching, or deep breathing.<\/li>\n<li>Optimize your bedroom environment: Keep your room cool, dark, and quiet. Invest in a comfortable mattress and pillows.<\/li>\n<li>Limit caffeine and alcohol: Don\u2019t have any caffeinated drinks after noon, and limit alcohol to one drink at least four hours before bedtime. Caffeine can linger in your system for hours, and alcohol, while initially sedating, can disrupt sleep later in the night.<\/li>\n<li>Manage stress during the day: Practicing mindfulness, journaling, or exercising can help prevent stress from interfering with your sleep.<\/li>\n<\/ul>\n<p>If insomnia is disrupting your daily activities, a doctor can help identify the root cause and provide targeted solutions.<\/p>\n<p><strong>The next time you find yourself waking in the middle of the night, practice good sleep hygiene and resist the urge to clock-watch! Your body knows how to sleep \u2013 sometimes, it just needs a little help.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve clocked 10,000 steps, drank eight glasses of water and at nighttime, your body begs for about eight hours of sleep. And despite your intentions for a long slumber, something keeps waking you each day at 2 a.m., leaving you wondering, \u201cwhy?\u201d According to doctors, there\u2019s one simple thing you might be doing that triggers&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9745,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Doctors warn against this habit that might ruin your sleep - VM News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news-vm.com\/?p=9744\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Doctors warn against this habit that might ruin your sleep - VM News\" \/>\n<meta property=\"og:description\" content=\"You\u2019ve clocked 10,000 steps, drank eight glasses of water and at nighttime, your body begs for about eight hours of sleep. And despite your intentions for a long slumber, something keeps waking you each day at 2 a.m., leaving you wondering, \u201cwhy?\u201d According to doctors, there\u2019s one simple thing you might be doing that triggers...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/news-vm.com\/?p=9744\" \/>\n<meta property=\"og:site_name\" content=\"VM News\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-27T19:40:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/news-vm.com\/wp-content\/uploads\/2025\/03\/486865620_1072165641609131_3431498113808676965_n.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1356\" \/>\n\t<meta property=\"og:image:height\" content=\"1366\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"vmfavorite\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"vmfavorite\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/news-vm.com\/?p=9744#article\",\"isPartOf\":{\"@id\":\"https:\/\/news-vm.com\/?p=9744\"},\"author\":{\"name\":\"vmfavorite\",\"@id\":\"https:\/\/news-vm.com\/#\/schema\/person\/a2e30a4c480fba08110aa92dceebedad\"},\"headline\":\"Doctors warn against this habit that might ruin your sleep\",\"datePublished\":\"2025-03-27T19:40:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/news-vm.com\/?p=9744\"},\"wordCount\":1005,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/news-vm.com\/?p=9744#primaryimage\"},\"thumbnailUrl\":\"https:\/\/news-vm.com\/wp-content\/uploads\/2025\/03\/486865620_1072165641609131_3431498113808676965_n.jpg\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/news-vm.com\/?p=9744#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/news-vm.com\/?p=9744\",\"url\":\"https:\/\/news-vm.com\/?p=9744\",\"name\":\"Doctors warn against this habit that might ruin your sleep - 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