Are you frustrated waking up too early? Lack of complete sleep can have numerous impacts throughout the day. “Vitamin Zzz” is irreplaceable for the body, and lack of it can lead to health issues and stress.
If you are out of those millions of people globally who wake up at around 3 or 4 am and find it hard to go back to sleep, keep reading!
What leads to waking up early?
Some of the most common reasons why you end up way before your alarm clock:
With age, our circadian rhythm keeps changing. It occurs in a way that leaves us with less sleep at night than intended. For women, hormonal changes also play a major role in disturbing the sleep cycle.
Men might experience sleep-related problems if they suffer prostrate-related urinary issues at a certain age. Some other issues that make people miss out on sleep and wake up early are stress, anxiety, responsibilities, or personal issues such as losing a partner.
The anxious brain is the biggest enemy of sleep. Sleep-onset insomnia prevents you from falling asleep when you want. Such a situation often happens when someone is stressed or anxious about the moment or event. It cuts down on your peaceful sleep hours!
It is not always that anxiety disorder leads to missing out on sleep; some of the circumstantial issues can be like-
- Work stress
- Family issues
- Financial worries
- Marital issues
- Loss of a close person in life
Most people blame Insomnia when it comes to the inability to fall asleep. However, the truth is that trouble falling asleep is not the only form of Insomnia out there.
The several symptoms of Insomnia are-
- Difficulty in falling asleep
- Facing issues in staying asleep
- Unrestful sleep
- Waking up too early, too often
If you are waking up too early too often, you may be suffering from a form of insomnia.
4. Excess fluid intake before bed
While most believe having a glass of water before bed is a good habit, the truth can be quite different. Having water right before bed can increase the chances of your washroom trips at night. You might also suffer from nocturia, which means the urge to urinate at night.
For people above the age of 60, such a condition is common. Nocturia occurs due to other medical conditions, such as diuretic medications, menopause, enlarged prostate, or recent childbirth. The most common factor remains excess fluid consumption before hitting the bed.
When you are awakened in the deep sleep stage sleep, you move to a lighter stage of the sleep cycle. What might happen is that you do not get back to sleep and end up under-sleeping!
5. Know your liver health
Experts believe that 1-3 am is the peak hour for the liver to carry out its essential functions. If you tend to wake up around 3 am every day, it could be a sign that the organ that performs function at that time might be facing some problems. Modern lifestyle and food habits already put a lot of pressure on the liver with processed food, refined sugar, and alcohol. Stress also plays a decisive role in your liver's health.
The liver runs on glycogen that our body stores. The body secretes adrenaline when it runs out of glycogen to keep the liver functioning. As well know, adrenaline is meant to keep us awake!
Can you stop waking up early? Here's the answer
Depending on the reason, you can eliminate the habit of waking up too early. Connect with a doctor if you are suffering from anxiety, stress, or other health issues.
Other ways in which you can ensure that you get the best sleep every night are:
- Exercise regularly
- Avoid caffeine intake after the early afternoon
- Make your bedroom the perfect sleep haven with no lights and a cool temperature
- If you have a clock or other blinking lights, cover them up before sleeping
- Have at least a 3-4 hours gap between your dinner and bedtime
- Stop midnight snacking, as it may interfere with the digestion process and wake you up early
- Practice mediation and self-hypnosis
- Sleep on designer mattresses because the right mattress plays a major role in sleep
- Do not scroll through your phone when you wake up from sleep early. Blue light restricts melatonin production, and you will find it difficult to fall asleep.
With all these said, waking up too early too often definitely has a solution. Do not be stressed about this. Instead, you can practice a proper bedtime routine and use designer mattresses to get comfortable sleep. Always remember the quality and quantity of sleep both matter.
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