Why do I keep waking up early-Nothing is more aggravating than waking up early in the morning before your alarm goes off and then being unable to fall back asleep.
Many people have been waking up earlier than they want to, whether it’s due to noise outdoors, hay fever symptoms, or something more serious like sleeplessness, leaving them exhausted throughout the day. For the bulk of the population, the epidemic has resulted in more sleepless nights, vivid dreams, and nightmares. Others, on the other hand, have no trouble falling asleep yet tend to wake up sooner than they would want in the morning.
Now that winter has arrived, it’s doubtful that the early morning sun is to blame, so what may be causing our early morning wake-up calls?
Our specialists all agree that waking up early in the morning could indicate that something is wrong with you and that your body is trying to communicate with you.
But why is that? “Our sleep is part of our circadian rhythms, which are our internal clock,” said Hypnotherapy Directory member Penelope Ling. They are triggered by our brain chemistry and are controlled by light and temperature. Each cycle lasts about 90 minutes, and during our deepest sleep, our brains allow poisons to be flushed out before we enter REM sleep.”
She claims that melatonin, a hormone that facilitates REM sleep, helps us fall asleep early in the night and that cortisol levels rise in the early morning to help us wake up.
In addition, Penelope notes that “our brains are sorting out memories in the early half of the night, [and] it’s sorting out emotional stuff in the second half of the night.”
The combination of rising cortisol levels, which start about 4 a.m., and the release of emotions early in the morning could be one of the reasons why so many of us struggle with uncomfortable early wake-up times.
If you wake up at 4 a.m. or 5 a.m. every day and can’t get back to sleep, it’s time to pay attention to what your body is telling you and make changes – either psychologically or physically. If you do that, you’ll be sleeping through the night and wanting for five more minutes in bed before you know it.
According to sleep experts in the domains of psychotherapy, nutrition, and coaching, these are some of the key reasons why people wake up early in the morning.
Why do I have to get up so early every day?(Why do I keep waking up early)
A comfortable sleeping environment is vital for a restful night’s sleep. Many of us, though, are settling for sub-par sleeping conditions, whether it’s through what we wear to bed or the temperature in our rooms, which can all have an impact on how we sleep.
Take a look at some of the most common ways that a terrible environment might affect our sleep, then scroll down to see some expert-recommended solutions.
1.You’re going to bed in the incorrect clothes.
As the temperature drops in the winter, we’re more likely to wrap up in Christmas-themed thermal pyjamas to remain warm. However, according to Dagsmejan, a sleepwear company, this isn’t always the greatest option. “It’s simple to warm up, but we want to avoid overheating during the night.” This might make us hot and unpleasant, reducing the quality of our sleep. You can sleep soundly by wearing winter pjs that combine warmth and breathability to maintain the ideal resting temperature.”
What to do about it: Investing in high-quality, breathable linen pyjamas is the greatest approach to keep your body temperature stable during the night during the cold months. Linen is a summer staple since it is not only lightweight and minimises the possibilities of sweating during the night 15 times less than silk or cotton, but it is also sturdy and will endure throughout the season. Maintaining temperature with linen duvet covers and sheets is also a good idea.
2.It’s too hot in your room.
Another common issue James encounters is a sleep environment that is too warm, according to him. “When it comes to sleep, our bodies are quite sensitive to variations in core temperature, and the hot summer months might make sleep more difficult to maintain.”
Anshu Kaura, a pharmacist at Lloyds’ Pharmacy, agrees, emphasising the importance of melatonin in achieving a good night’s sleep. “It’s the hormone that controls your sleep cycle by lowering your core body temperature to the optimal level for good sleep.” “This process can be disrupted when your body temperature is too high, because the body is unable to create this hormone and hence your body cannot drop to the required level for proper sleep,” she explains.
“Make sure there’s ventilation in your bedroom,” ames suggests, “so maybe leave the windows open.”
“Think about what your mattress is composed of; foam mattresses make you hotter, therefore sprung mattresses with natural fillings may be more beneficial in helping your body regulate its temperature.”
“Try having a separate duvet or sheet for your partner, as sharing a duvet will make you hotter, whereas having different sleep surroundings allows you both to better manage your temperature.”
Anshu also recommends using a fan to help circulate air throughout the room, and keeping a glass of water near the bed to stay hydrated if you have a warm sleeping area.
3.Investing excessive amounts of time in bed
While many of us like to curl up in bed early after a hard day at work, this may not be the best strategy for ensuring a decent night’s sleep. This is because the more time you spend in bed doing anything other than sleeping, such as relaxing, watching television, or even working, your brain will link bed with movement rather than sleep.
How to repair it: According to Penelope Ling, the easiest approach to solve this problem is to “only utilise your bed for sleep if you have trouble sleeping.” Our brains therefore link the bed with sleeping only, rather than being the place where we do everything else.
“No computers, no television, no chatting with friends for hours — just sleep.”
“It’s also worth investing in blackout curtains for teens because their sleep patterns are normally 1am – 11am,” she continues, “because it’s crucial they receive their sleep, they require approximately 10 hours.”
Factors of nature
If you have a wonderful dark, cool bedroom but are still having trouble sleeping, it’s possible that something physical is preventing you from obtaining appropriate rest.
Our specialists explain the most frequent health ailments that can cause us trouble or just modify our sleeping habits in this article. This implies they’re not necessarily a problem, but they’re something to think about if you’re worried about getting up early.
“Age can make a difference to when we fall asleep and wake up,” Penelope Ling tells GoodtoKnow. We go to bed earlier, need less sleep, and wake up earlier as we get older, into our 70s. It’s typical to work from 9.30 p.m. to 4.30 a.m.”
What to do about it: Regrettably, there is no treatment for growing old! If you believe this is the reason you’re waking up early, don’t panic; our expert says it’s completely normal.
2.Obstructive sleep apnea
Sleep apnoea, on the other hand, is something to be concerned about. Sleep apnea, on the other hand, is a disorder that, while not harmful, can have a significant impact on your sleeping habits since it occurs when your breathing stops and starts during the night.
According to the NHS, common symptoms include:
.Breathing comes to a halt and then resumes.
.During sleep, making gasping, snorting, or choking noises
.I’m waking up a lot in the middle of the night.
You may also feel extremely weary during the day and find it difficult to focus, as well as have mood fluctuations and a headache when you first get up.
Because sleep apnoea is more common during REM sleep, also known as deep sleep, when the muscles are temporarily immobilised, it’s likely to be one of the causes of waking up early.
REM sleep is concentrated more heavily in the last half of the night, which means persons with sleep apnea may be more prone to be awakened in the very early morning as a result of their sleep-disordered breathing, according to Dr. Michael Breus, often known as the Sleep Doctor.
Penelope Ling is in agreement. “Snoring — Sleep Apnoea – will interrupt sleep,” she says. As the body fights to take in air during REM sleep, [it is] frequently provoked. Obesity is a common culprit, and it’s linked to other elevated cortisol levels.”
How to treat it: Dr. Breus recommends that patients who suffer from sleep apnea speak with their health care practitioner and get a sleep apnea assessment. ‘If you’ve been diagnosed with sleep apnea and have been prescribed treatment, whether it’s a CPAP or a mouthpiece, use it every night!’ he urges.
‘Sleep apnea is extremely curable when people adhere to therapy, and the symptoms and health concerns associated with sleep apnea are greatly reduced.’
3.A magnesium deficiency
Our vitamin and mineral levels are critical to our overall health. One of these is magnesium, which, according to Counselling Directory member Fiona Austin, can create ‘disrupted sleep and sleep that is rarely reached.’
How to remedy it: Magnesium can be found in green leafy foods like spinach, in addition to providing appropriate levels of iron. Bananas, nuts, brown rice, bread, and fish are also included. More of these in your diet, or the use of specialised supplements, may help to alleviate the shortfall and improve your sleep.
4.Having a hangover
Having a few too many can sometimes lead to more issues than just a headache. “Alcohol is a common source of sleep disruption,” says Christabel Majendie, a resident sleep expert at Naturalmat. “It alters the sort of sleep you experience throughout the night.”
How to get rid of it: Unfortunately, the best approach to avoid a hangover is to drink in moderation. You could also try to rehydrate by drinking plenty of water before going to bed.
5.Exercising too much or too little
Some of us have actually gotten into a strong fitness programme, especially during lockdown. And, as beneficial as exercise is for our bodies and weight loss, it can disrupt our sleeping patterns. Elite Sport Sleep Recovery Coach and Performance Lab Consultant Nick Littlehales explains. “In every 24-hour cycle, deeper sleep stages emerge between 10 p.m. and 2 a.m., with lighter sleep stages dominating the last hours before the sun rises to wake us up. That’s why, if your daily activities aren’t in line with these normal human cycles, you’re likely to wake up around 2/3 a.m.”
“Along with under and overexposure to light, a lack of or intense exercise schedule will have an impact on your natural biological rhythms and keep your brain in a compensating, constantly adjusting state,” he says, “and keep your brain in a compensatory, always adapting mode.”
How to repair it: According to Nick, a well-balanced fitness programme should alleviate any exercise-related sleeping issues. “A balanced approach to exercise will keep you from falling asleep between 9 p.m. and 12 a.m. and waking up around 2/3 a.m. feeling either unrefreshed or fully awake.” Once that becomes the norm, the only way out is to reset, before further counterproductive behaviour changes take effect.”
Hayfever is number six on the list.
Hay fever is a common condition for allergy sufferers throughout the summer months.
“Hayfever can exacerbate sleep problems, and studies suggest that a high percentage of hayfever sufferers experience sleeping problems.” According to Shamir Patel, a pharmacist and the creator of Chemist 4 U.