How can you make waking up in the morning easier. What are the most effective tips for becoming a morning person. How does your body’s internal clock affect your sleep-wake cycle. Why is it important to have a consistent sleep schedule.

Understanding Your Body’s Internal Clock

Our bodies operate on a 24-hour cycle known as the circadian rhythm, which plays a crucial role in determining our sleep patterns. This internal clock, located in the brain, regulates various physiological processes, including hormone levels, metabolism, and body temperature.

How does light affect our circadian rhythm? When light enters our eyes, it signals the brain to suppress melatonin production, the hormone responsible for making us sleepy. Conversely, darkness triggers melatonin release, preparing our bodies for sleep.

The Impact of Irregular Sleep Patterns

Disruptions to our natural circadian rhythm can have serious consequences. Research has linked irregular sleep patterns to various chronic health conditions, including:

• Obesity
• Diabetes
• Depression
• Bipolar disorder
• Seasonal affective disorder

Understanding and working with your body’s natural rhythms is essential for maintaining overall health and well-being.

Identifying Your Motivation for Early Rising

Before embarking on a journey to become an early riser, it’s crucial to identify your reasons for wanting to make this change. Dr. Michelle Segar, a motivation scientist at the University of Michigan, emphasizes the importance of clearly defining your motivation.

Why do you want to wake up earlier? Some common reasons include:

• Having breakfast with family
• Incorporating exercise into your morning routine
• Enjoying moments of reflection and preparation for the day ahead
• Reducing the stress of running late

Once you’ve identified your motivation, share your goals with family members or roommates. This added accountability can be as effective as an alarm clock in helping you stick to your new routine.

Optimizing Your Evening Routine for Better Mornings

A successful morning starts the night before. By implementing a few simple strategies in the evening, you can set yourself up for a smoother, more efficient morning routine.

Prepare the Night Before

Take a few minutes each evening to prepare for the following day:

• Lay out your clothes, shoes, and accessories
• Pack your bag or briefcase
• Prepare lunch or snacks
• Set up your coffee maker with a timer

By completing these tasks in advance, you’ll save valuable time in the morning and reduce stress levels as you start your day.

Establish a Consistent Bedtime

To align your sleep schedule with your body’s natural rhythms, aim to go to bed at the same time each night. Dr. Leon C. Lack, a sleep researcher at Flinders University, suggests setting a bedtime that’s approximately eight hours before your desired wake-up time.

Maintain this consistent schedule for several weeks, including weekends, to help regulate your body’s internal clock and make waking up easier over time.

Creating an Optimal Sleep Environment

Your sleep environment plays a crucial role in the quality of your rest and your ability to wake up refreshed. Consider implementing the following strategies to create a sleep-friendly space:

Control Light Exposure

How does light affect your sleep quality? Exposure to light, especially blue light from electronic devices, can suppress melatonin production and disrupt your sleep cycle. To optimize your sleep environment:

• Use blackout curtains or an eye mask to block out external light
• Avoid screens for at least an hour before bedtime
• Use warm, dim lighting in the evening to signal to your body that it’s time to wind down

Regulate Temperature

Maintaining an optimal sleep temperature can significantly impact your sleep quality. The ideal bedroom temperature for most people is between 60-67°F (15-19°C). Consider using breathable bedding and pajamas to help regulate your body temperature throughout the night.

Leveraging Technology for Better Sleep and Wake-Up Routines

While excessive screen time can negatively impact sleep, certain technologies can be beneficial in establishing healthier sleep and wake-up routines.

Sleep Tracking Apps

Sleep tracking apps can provide valuable insights into your sleep patterns, helping you identify areas for improvement. These apps typically use your smartphone’s sensors to monitor movement and sound, estimating your sleep duration and quality.

Smart Alarm Clocks

How can smart alarm clocks improve your wake-up experience? Many smart alarm clocks are designed to wake you during your lightest sleep phase, making it easier to transition from sleep to wakefulness. Some popular features include:

• Gradual light simulation mimicking sunrise
• Nature sounds or gentle music for a more peaceful wake-up
• Sleep cycle tracking to determine the optimal wake-up time

Nutritional Strategies for Better Sleep and Morning Energy

Your diet can significantly impact both your sleep quality and morning energy levels. Implementing the following nutritional strategies can help optimize your sleep-wake cycle:

Evening Nutrition Tips

What you eat and drink in the hours leading up to bedtime can affect your sleep quality:

• Avoid caffeine after 2 PM, as it can remain in your system for up to 8 hours
• Limit alcohol consumption, which can disrupt sleep patterns
• Opt for a light, balanced dinner to prevent discomfort during sleep
• Consider a small, sleep-promoting snack like banana with almond butter or herbal tea before bed

Morning Nutrition for Energy

Starting your day with the right nutrition can help boost your energy levels and cognitive function:

• Hydrate upon waking to replenish fluids lost during sleep
• Consume a balanced breakfast rich in protein, healthy fats, and complex carbohydrates
• Consider incorporating energy-boosting foods like berries, oats, or Greek yogurt into your morning routine

Incorporating Morning Exercise for Increased Energy

Regular morning exercise can significantly improve your energy levels and overall well-being. How does exercise impact your wake-up routine?

Benefits of Morning Exercise

Engaging in physical activity shortly after waking offers numerous advantages:

• Boosts metabolism and energy levels
• Improves mood and reduces stress
• Enhances cognitive function and focus
• Promotes better sleep quality at night

Low-Impact Morning Exercise Ideas

If you’re new to morning exercise or prefer gentler activities, consider these options:

• Yoga or gentle stretching
• Brisk walking or light jogging
• Swimming or water aerobics
• Tai chi or qigong

Start with short sessions and gradually increase duration and intensity as your body adapts to the new routine.

Developing a Consistent Sleep-Wake Schedule

Maintaining a consistent sleep-wake schedule is crucial for regulating your body’s internal clock and improving your ability to wake up easily. How can you develop and stick to a consistent schedule?

Set Realistic Goals

When adjusting your sleep-wake schedule, it’s important to set realistic, achievable goals:

• Start by shifting your bedtime and wake-up time by 15-30 minutes
• Gradually adjust your schedule over several weeks
• Aim for consistency, even on weekends

Create a Bedtime Ritual

Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down:

• Engage in calming activities like reading or gentle stretching
• Practice mindfulness or meditation
• Take a warm bath or shower
• Listen to soothing music or nature sounds

Consistency is key in reinforcing your body’s natural sleep-wake cycle and making early rising easier over time.

Managing Sleep Disorders and Seeking Professional Help

While many sleep issues can be addressed through lifestyle changes, some may require professional intervention. How do you know when to seek help for sleep-related problems?

Common Sleep Disorders

Be aware of these common sleep disorders that may require medical attention:

• Insomnia
• Sleep apnea
• Restless leg syndrome
• Narcolepsy
• Circadian rhythm sleep disorders

When to Consult a Sleep Specialist

Consider seeking professional help if you experience:

• Persistent difficulty falling asleep or staying asleep
• Excessive daytime sleepiness
• Loud snoring or gasping during sleep
• Unrefreshing sleep despite adequate sleep duration
• Frequent nighttime awakenings

A sleep specialist can provide a comprehensive evaluation and develop a personalized treatment plan to address your specific sleep issues.

By implementing these strategies and seeking professional help when necessary, you can significantly improve your ability to wake up easily and start your day with energy and enthusiasm. Remember that developing new habits takes time and patience, so be consistent in your efforts and celebrate small victories along the way.

11 Tricks for Waking Up Early in the Morning

If “rise and shine” in your life is more like “hit snooze and whine,” try these ideas for making friends with your alarm clock.

By Madeline R. Vann, MPHMedically Reviewed by Justin Laube, MD

Reviewed: November 27, 2017

Medically Reviewed

When ‘Rise and Shine’ Is Easier Said Than Done

Andrey Pavlov/Stocksy

Lots of people set the alarm with the best of intentions, knowing that’s the time they need to get up to meet the day’s demands. But then the alarm clock seems to ring way before they’re ready to rise, so they’re hitting snooze and, eventually, running late. Something’s got to give.

The key lies inside your body. “An important factor in being able to wake up easily at the desired time in the morning is the timing of one’s circadian rhythm, or ‘body clock,'” says sleep researcher Leon C. Lack, PhD, professor emeritus in the school of psychology at Flinders University in Adelaide, Australia. Much of what you need to do to wake up on time starts by planning your sleep schedule the day and the evening before — and by making your mornings count.

How do our internal clocks work, and how much can we control them? According to the National Institutes of General Medical Sciences (NIGMS), the body’s master clock, located in the brain, produces and regulates our circadian rhythms, which help determine sleep patterns over the course of a 24 hour period. Environmental signals, such as daylight and darkness, affect circadian rhythms, too. When incoming light hits the optic nerves, information is passed along from the eyes to the brain. When there is little or no light — at night — your clock tells the brain to make more melatonin, a hormone which makes you sleepy.

Our sleep-wake cycles, hormone levels, metabolism, and body temperature are all affected by our circadian rhythms, notes the National Institute of Neurological Disorders and Stroke. When your rhythm is off, you may be at risk for more than just a few groggy days you drag yourself through. Irregular rhythms, the NIGMS notes, have been linked to chronic health conditions, such as obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder.

But there are ways to recalibrate your system to get the sleep you need and wake up feeling refreshed and ready for the day ahead. Physiological and psychological factors come into play, and it’s not always easy to get a good night’s rest or adhere to a schedule so that you consistently go to sleep and get up around the same time each day.

If you’re not a morning person, and you find yourself struggling at the start of your day, try these tips and strategies to get going.

Know Why You Want to Improve Your Wake-Up Routine

Fabio Formaggio/500px.com

Michelle Segar, PhD, a healthy-living expert and motivation scientist at the University of Michigan in Ann Arbor, says that to make any change in your life stick, including waking up on time, you need to clearly define why it’s important to you.

What’s your motivation? Do you want to get up in time to have breakfast with your family, get in some exercise, or just have a few moments of reflection to be better prepared for your day? Maybe you’re just tired of the stress of running late every morning.

Once you crystallize your reasons, take a second step and tell your family or roommates about the change you want to make. Accountability helps as much as an alarm clock.

Streamline Your Mornings to Gain Time

Annie Spratt/Unsplash

Now that you’re clear about what you want to do when you wake up and what it takes to get more sleep, consider trimming down your morning activities. This could let you set the alarm clock for a few minutes (or more) later.

If you’ve decided you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags. Are you spending 15 minutes in line at the café to get coffee? That’s a quarter-hour more you could be sleeping by buying a coffee maker with a timer — another wake-me-up device that will also brew your favorite hot drink on your schedule.

Get to Know Your Internal Body Clock Better

Wil Stewart/Unsplash

If you’ve been riding the sleep deprivation roller coaster for a while, you might not even know how much sleep your body naturally would want if you weren’t staying up late and slapping around the alarm clock in the morning.

Dr. Lack explains that, in general, your body makes changes in anticipation of your going to sleep, such as dropping in temperature and heart rate and secreting melatonin into your bloodstream one to two hours before your regular bedtime. This get-some-sleep cycle peaks at about 3 or 4 a.m., and then your body starts a gradual morning waking-up process.

One way to figure out what might work best for you is to set a consistent bedtime that starts about eight hours before your alarm is going to go off. Stick to that for several weeks (including weekends) to get a feeling for how well your body responds. Lack notes that some people are naturally night owls and will still find it hard to go to bed early (at least what’s early for them), even if they have to wake up early as well.

Try a Melatonin Supplement to Get Back on Track

Suntorn Niamwhan/500px.com

Your body naturally makes melatonin to stimulate your sleep, but you can also take a melatonin supplement to help reorient your body clock. Try the lowest possible dose to start — 0.5 to 5 milligrams is common — five to six hours before bedtime for a few days. Lack says that, “after several nights, this should result in an earlier timed body clock, earlier sleep onset, and earlier, easier awakening in the morning.”

Melatonin doesn’t work well for all of sleep disorders, and can even result in drowsiness the next day for some people. It’s always a good idea to talk with your healthcare provider before taking supplements because of possible side effects and interactions with other medication you may be taking. People with autoimmune disorders or diabetes, and those taking birth control pills, blood thinners, sedatives, or some kinds of blood pressure medication, should not take melatonin without first discussing it with a healthcare professional.

Power Down Your Devices and Turn Off the TV Before Bedtime

Thinkstock

Part of getting up on time is getting enough sleep the night before. And getting ready for bed is a process of winding down. Segar warns that spending time in front of screens — whether TV, laptop, or phone — right up until bedtime doesn’t lead to restful sleep. Use the alarm clock in your favorite gadget to set a reminder to turn everything off at least an hour before you turn in — no excuses.

Get Bright Light First Thing in the Morning

500px.com

Sitting in front of the bright lights of your flat-screen TV before bedtime can make it hard to go to sleep, but bright light for an hour or two once you wake up can help set your body clock to accept your wake-up time. “This can be from sunlight, especially in summer, or artificial bright light if it’s cold, dark, and rainy outside,” says Lack, who is part of a research and development team that has developed bright light devices for this purpose. If your schedule allows it, a walk in the morning sun or a restful breakfast on the patio would be good for both your mood and better sleep.

Reorganize to Lighten Your Evening Schedule

Ganapathy Kumar/Unsplash

To figure out what’s interfering with your sleep and therefore your waking up, look at your day and how you spend your evenings. You might have to reorganize some of your activities. For example, even if the only time you can get to the gym is after dinner, this time slot can result in poor sleep. Segar suggests finding another time to work out earlier in the day.

According to a National Sleep Foundation survey, about 12 percent of adults believe their work schedule makes it impossible to get enough sleep. If you’re overburdened on the job and constantly work late into the evening, try to find ways to share the load with a partner or colleague.

Get an Evaluation to See What’s Affecting Your Sleep

Masterfile

Sleep disorders, such as obstructive sleep apnea, or health issues, such as allergies or depression, could be leaving you with poor quality sleep. No matter how hard you try to get to bed on time and wake up on time, you’ll still be tired in the morning and sleepy during the day.

For sleep apnea, your sleep partner may note snoring or gasping for air, or you may have a morning headache. Talk to your doctor about testing to find out if you have an underlying condition that’s making sleep difficult.

Make Hitting ‘Snooze’ More of a Challenge

Now that you’ve identified the obstacles to going to sleep on time, it’s time to create some obstacles to staying in bed. If your alarm is right next to your bed and the big “snooze” button is easy to reach without raising your head off the pillow, you’re probably going to try to sleep in longer. Put your alarm clock at the other end of your bedroom so that you’re forced to get up to turn it off.

Also consider setting a second alarm — far away — if you’re having a lot of difficulty getting up. When you’re trying to reset your sleep and wake times, you might also ask family members or roommates to help you get up until you’re in sync.

Stick to Your Sleep and Wake Schedule on Weekends

Eric Rothermel/Unsplash

If you’re running on empty by the time Friday night rolls around, sleeping in on Saturday could sound like heaven. But compensating on the weekends actually feeds into your sleepiness the following week because it interrupts your natural body clock, which doesn’t have a weekend setting.

Whatever your set bedtime and wake time are for the weekday, you’ll have to stick to them on the weekends, too. According to research published in the journal Chronobiology International, a consistent bedtime on the weekends seems to lead to better sleep and easier waking during the week. Plus, you get to spend that weekend morning time any way you’d like.

Keep a Sleep Log and Evaluate It Weekly

Thinkstock

Keep track of all the better sleep efforts you’re making and write down how you feel, suggests Segar. Do you have more energy? A peppier mood? Are you more patient with your family? Are you still sleepy or hitting that alarm clock snooze button?

After you’ve tried a new strategy or two for a week, take a look at your journal. If the steps you’re taking are working, keep them up. If not, take another look at the obstacles and consider other strategies you could try. Segar advises going through this weekly experiment-and-evaluate cycle for 6 to 12 weeks. “Don’t expect perfection,” she says. “That’s another setup for failure. Instead, be self-compassionate as you learn how to make this important lifestyle change.”

Tips to Make the Morning Easier

Medically Reviewed by Sabrina Felson, MD on January 23, 2022

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you struggle with a.m. brain fog or have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds. 

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You’ll feel more alert in the moment — and hours later, too. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga — it’s proven to ease insomnia.

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn’t just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime. 

This hormone helps your system get ready for sleep. It plays a role in keeping your body clock in check, too. If you have trouble dozing off or you’re off-schedule because of travel or a new routine, a melatonin supplement may help. Stick to a small dose (0.3-1 milligrams) taken an hour before bed. And always talk to your doctor before taking any new medication. 

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you’re still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

IMAGES PROVIDED BY:

1) Getty Images

2) Getty Images

3) Getty Images

4) Getty Images

5) Getty Images

6) Getty Images

7) Getty Images

8) Getty Images

9) Getty Images

10) Getty Images

11) Getty Images

SOURCES:

Carl W. Bazil, MD, PhD, director, division of epilepsy and sleep, department of neurology, Columbia University.

Harvard Medical School Division of Sleep Medicine: “Adopt Good Sleep Habits,” “Twelve Tips to Improve Your Sleep,” “External Factors That Influence Sleep.”

Golden, R.N. American Journal of Psychiatry, April 2005.

Pamela Peeke, MD, assistant professor of medicine, University of Maryland.

Lara, D.R. Journal of Alzheimer’s Disease, 2010.

Tufts Journal: “Why Does Caffeine Give You Energy?”

University of Delaware: “Effects of Caffeine.”

Harvard T.H. Chan School of Public Health: “Other Healthy Beverage Options.”

Gardner, E.J. European Journal of Clinical Nutrition, January 2007.

Hubbling, A.BMC Complementary and Alternative Medicine, February 2014.

Tworoger, S. Sleep, 2003.

Johns Hopkins Bloomberg School of Public Health: “Breakfast.”

Harvard Health Publications: “Blue Light Has a Dark Side.”

The Sleep Foundation: “Melatonin and Sleep.”

© 2022 WebMD, LLC. All rights reserved. View privacy policy and trust info

Waking up in 5 minutes: how to wake up with pleasure

Health

© Íris Juana/Unsplash

Author

Frida Moreva

February 26, 2019

Waking up on time, in a good mood and feeling good is a solid foundation for a good day. Pink has selected a few tips from the Magic Morning for Lovers book to help you enjoy your mornings, even if you’re a 100% night owl.

Program yourself in the evening to have the right thoughts when you wake up. Remember how difficult it is for you to fall asleep on the eve of the desired event, be it a vacation or a birthday. But nevertheless, as soon as the alarm clock gives the first signal in the morning, you immediately jump out of bed in anticipation of a pleasant day. This is because you fell asleep the night before with positive thoughts. It happens the other way around: if before going to bed thoughts about how difficult tomorrow will be, then the first thoughts in the morning will only be about how you want to sleep and don’t want to meet this day. Therefore, make it a rule to take care of your easy awakening before going to bed: formulate in your thoughts positive expectations and intentions for the next day.

Advertising on RBC www.adv.rbc.ru

You must have heard of this advice. And perhaps they haven’t used it yet. Hearing the alarm clock at the other end of the bedroom, you will certainly have to get out of bed and walk to it to turn it off. The movement of the body will create energy, and it will be much easier to drive away sleep. If you keep the alarm clock within reach, then turning it off will not be difficult, as well as falling asleep again. Some doctors say that when we doze off again after waking up, we often plunge into a deeper phase of sleep, which means it will be more difficult to start the day awake.

© Maddi Bazzocco/Unsplash

As soon as you get out of bed, brush your teeth. This is obvious advice (who among us doesn’t brush our teeth in the morning?), but it also has its own rational grain: the first minutes after sleep, you need to do something on autopilot, familiar to the body, helping the body wake up. Once you feel the freshness of the toothpaste in your mouth, it’s time to move on to the next step.

Not everyone adheres to this habit, but for the majority it is beneficial. After 6-8 hours of sleep, the body is dehydrated. Restore the water balance after a night’s rest, and the body will receive the necessary vitality. Quite often, when a person feels tired – not only in the morning – he actually needs to drink water, and not sleep.

© Form/Unsplash

There are two possible scenarios here. The first is to dress in sportswear and start exercising or go for a run. The second option involves first going to the shower. This is a great way to invigorate the body and mind and prepare it for the day at work.

These five steps help you quickly gain momentum, getting you up and running in just a few minutes. Check it out for yourself: if you purposefully start your morning in the right mood, then it will be much easier to maintain a light and pleasant state all day long.

I wake up early and cannot sleep: why is this happening and what to do about it

Health

Life

June 5, 2022

You may just be getting enough sleep. But in other cases, it may indicate health problems.

It’s still dark outside, it’s far from the alarm clock, and you’re lying and can’t close your eyes — this state is familiar to many. Waking up too early is a bigger problem than it looks. It does not allow you to fully rest during the night, disrupts sleep and wakefulness, and also causes irritability and bad mood during the day. Lifehacker figured out why this can happen and how to deal with it.

What waking up early can do

Waking up two to three hours before your alarm clock is not only frustrating, but can also cause chronic fatigue and increased fatigue, nervousness, decreased performance and distraction.

Periodic lack of sleep is harmful to both mental and physical health. Here is an incomplete list of its negative effects:

• increased appetite and development of obesity;
• violation of immune defense mechanisms;
• increased risk of cardiovascular disease and diabetes;
• increased blood pressure;
• increased risk of mental illness;
• reduced chance of conceiving a child.

Therefore, you should be on your guard if you regularly wake up without an alarm clock at dawn.

What to do if you’re already awake and can’t sleep

If you wake up too early and are trying to get back to sleep, the following tips can help:

• Try not to open your eyes. Don’t look at the clock. Use a mask if it’s too light in the morning. The less you react to the world around you, the faster you will fall asleep again.
• Think about sleep and rest and try to relax.
• If possible, exclude all sources of noise and light. They may not let you sleep.
• Go to the toilet if you feel the need. She won’t let you sleep anyway. I’ll have to get out from under the warm blanket, but it’s better than lying and enduring, not even leaving myself a chance to fall asleep again.

What causes early waking up

Waking up early can be caused by a variety of reasons, and each of them needs a different approach.

1.

Features of the body

How much we sleep depends on circadian rhythms – the internal biological clock of our body. For each person they are individual. It is believed that on average, adults need from 7 to 9 hours of sleep.

Like the duration of sleep, the optimal time for falling asleep varies from person to person. For example, if your eyes are already sticking together at ten in the evening, and 7 hours of sleep is enough for your body, it is not surprising that you wake up at five in the morning. Perhaps you just slept.

What to do

If your circadian rhythms are not bothering you and you are quite happy with getting up early, then there is nothing to worry about. But if you think you’re falling asleep too early, then you can try shifting your bedtime. Start small: go to bed 15-30 minutes later than usual. After some time, when the body gets used to it, try adding the same amount of time. So gradually you will be able to fall asleep at your preferred time and without consequences for the body.

2. Unfavorable sleeping conditions

Quite often the conditions in the bedroom interfere with normal and healthy sleep. For example, your room may be too hot or too cold. At night, body temperature drops: this signals the body that it’s time to sleep. But if the room is too warm (for example, after sunrise), the body may decide that it is time to wake up.

The ideal bedroom temperature is 19-22°C.

The bedroom may also have too much light, too much noise, or not enough oxygen. Another reason for waking up early can be too warm sleepwear or non-breathable bedding.

What to do

There are a number of sleep hygiene rules that aim to create favorable conditions for a night’s rest. Here are some of them.

• Do not bring smartphones, laptops and other gadgets with screens to bed – their glow disrupts circadian rhythms.
• Make sure that the bedroom is dark and quiet, so that no external stimuli disturb you, and the bed is pleasant and comfortable. And remember, this is a place to sleep and have sex, not work, eat, or anything else.
• Ventilate the room before going to bed.
• Try to sleep in breathable clothing. There are also studies that wear socks to help you fall asleep faster and wake up less often.

3. Sleep disorders

Waking up early can also be a form of insomnia. It is on a par with such symptoms of this disease as difficulty falling asleep, heavy rising in the morning and restless sleep. Most often, this problem is faced by middle-aged and older people.

Sleep apnea can be another sleep disorder that causes early awakening. This is a condition where a person stops breathing during sleep. In addition to early awakening, it may be accompanied by the following symptoms:

• loud chronic snoring;
• headaches in the morning;
• high blood pressure;
• feeling very tired during the day;
• difficulty getting up in the morning.

What to do

Sleep disorders are often caused by physiological and lifestyle factors. Here are some tips on how to improve the situation.

• If you suspect that you have sleep apnea, ask your partner, if you are not sleeping alone, if he has noticed the symptoms of this disorder in you – snoring, restless sleep, shortness of breath.
• Consult a specialist: a general practitioner, neurologist or sleep specialist. It will help you understand what is causing your insomnia. You may be referred for a sleep screening and treatment. Do not take sleeping pills without a doctor’s prescription.
• Eat right.
• Cut back on alcohol or stop drinking altogether. As a stimulant, it does not act immediately, but after some time after use. So alcohol will help you fall asleep quickly, but it can also cause you to wake up early. Nicotine, contained in tobacco, also negatively affects the mechanisms of falling asleep and waking up.
• Limit coffee, tea and chocolate before bed. Caffeine is also a stimulant that can disrupt circadian rhythms.
• Try not to drink a lot of fluids at night to avoid getting up at four in the morning, which makes it difficult to fall asleep.
• Have a quiet and relaxing ritual before bed. For example, take a warm shower or listen to soothing music.
• Exercise regularly. But the load should not be excessive. And exercise in the evening, shortly before bedtime, is not worth it.

4. Some diseases

Insomnia can be caused by health problems: they can also cause a person to wake up at the wrong time. Among them:

• thyroid and hormonal problems;
• arthritis, neuropathic and other chronic pain;
• allergy or asthma;
• gastrointestinal problems;
• neurological diseases.

What to do

In this case, only contacting a doctor and treating the detected disease can help. Do not postpone a visit to the doctor if, in addition to sleep disturbances, you notice other symptoms, such as pain (headaches or in the body) that does not go away for several days, or worsening of a runny nose in the morning.

5. Psychological problems

Mental health is also an important factor affecting sleep. In a state of stress or anxiety, the heart beats faster, the temperature rises, the centers of the brain responsible for vigilance are activated, and the hormone cortisol is produced. The mind in this state jumps from one thought to another.

Experiences related to work, family problems or other reasons can cause feelings of anxiety that arise at the most inopportune moments. All this disrupts our internal mechanisms of wakefulness and sleep: a person can wake up both in the middle of the night and early in the morning.

A clear sign of such a sleep disorder is a cheerful state of health and fast brain activity immediately after waking up.

What to do

A good remedy for stress-induced insomnia is a course of cognitive behavioral therapy. Also, anxiety, as the cause of poor sleep, can be treated with medications as directed by a doctor. A good solution would be to combine medication with a visit to a psychologist or psychiatrist.

Relaxation and mindfulness techniques, as well as meditation, help overcome anxiety. The main thing is not to ignore stress. It is better to fight it right now, and not at four o’clock in the morning when restless thoughts wake you up.

6. Age-related changes

Although our internal chronotypes are quite stable, they gradually change over the course of life. So, people over 65, unlike younger ones, need 6-7 hours of sleep. This is due to age-related changes in the rest phases: the number of stages of deep sleep decreases over time. And this leads to the fact that a person wakes up more often due to noise, light or touch.

The risk of insomnia or sleep apnea also increases with age. This happens because circadian sleep signaling—the mechanism that tells our bodies when to sleep and when to stay awake—decreases over time.

In addition, women may experience sleep problems during the transition to menopause. Up to 61% of women complain of insomnia during this period. Hot flashes and sweating, caused by fluctuations in the body’s estrogen hormone, interfere with sleep and may even wake you up.

What to do

Cognitive Behavioral Therapy is good for insomnia in the elderly. It allows you to adjust the time of sleep and improve its quality.

However, estrogen replacement therapy, taking hormonal drugs, helps to get rid of the side effects of menopause. An alternative may be to take foods and supplements that are high in calcium, vitamin D, or soy.

7. Pregnancy

During pregnancy, a woman’s body, especially in the early and late stages, undergoes significant changes. For example, body temperature rises. This can cause problems with sleep, including early awakening. It can also be caused by bouts of malaise (nausea and vomiting), abdominal discomfort, chest pain, vivid dreams, and more frequent urination.

What to do

All of the above symptoms and ailments, as well as lack of sleep during the first months of pregnancy, are considered normal.