You’re not alone if you frequently wake up two or three hours before your alarm. People with various health conditions and stages of life frequently struggle with waking up too early.
This type of sleep disruption is distressing and might leave you feeling exhausted. Fortunately, several therapeutic choices and lifestyle modifications can enable you to enjoy a whole night’s rest.
Why Do I Have Difficulty Waking Up in the Morning?
There may several reasons for it including terror during sleep, depression, anxiety, and some other issues.
Although there are many reasons why you might be waking up so early, one thing is for sure: your body is attempting to communicate with you. We’ll go over a few of the potential causes below.
Why Am I Waking Up So Early?
There are many causes behind your waking up early, but the most common reasons are stress or depression, and you suffer from other mental issues.
You’re Going to Bed Too Early
There is a tendency to get into bed in the evening much before it is active for sleep as work and life grow more mentally and physically draining and demanding. People frequently fall asleep at 8 o’clock while watching TV or reading a book.
Alternatively, people may fall asleep with the lights on and the TV in the background and wake up early the following day feeling fatigued since they did not get the restorative sleep required and confused their brains.
With Age, Your Sleep Cycle Is Changing
Every stage of life brings about changes in your body, many of which impact your ability to sleep. Older folks typically get less sleep. They become weary early and may also lose cognitive function in the late afternoon and evening.
You’re Too Stressed
The stress hormone cortisol, reduced by your adrenal glands when you are under stress, can significantly reduce the quality of your sleep.
In At of, people experience the cortisol awakening reaction (CAR), which causes their cortisol levels to peak within the first hour after waking up. People frequently experience this when their daily stress levels are elevated.
If you wake up too early, a high level will make it difficult, if not impossible, for you to fall back asleep. Anger, weariness, and restlessness when waking up in the morning are a few of the signs of CAR.
Too Much Fluid Before Bed
Although adults over 60 are more likely to experience this, anyone can. Nocturia can result from childbirth, menopause, an enlarged prostate, several medical problems, diuretic drugs, or any of these events. However, drinking too much before bed is one of the common causes.
Anxiety or Depression
At least 80% of those who are depressed have trouble falling or, more frequently, staying asleep. In actuality, an early wake-up time is a sign of sadness. Though sleeplessness frequently results from despair and anxiety, the relationship is cyclical; insomnia also worsens these conditions.
As a result, attempting to stop insomnia may help to reduce depression and anxiety. For mental wellness, sleep is essential.
Lack of Exercise
Regular exercise can maintain your vitality and control your circadian rhythms. On the other hand, a lack of activity can make it difficult for you to fall and remain asleep.
It may result in nights of poor-quality sleep, tossing and turning, and frequent nighttime awakenings. You might, as a result, wake up too early, feeling drowsy, exhausted, and cranky.
A potentially deadly sleep problem called sleep apnea causes frequent breathing pauses and starts. Because our muscles are paralyzed during the REM period of sleep, it is more likely to happen then, which might result in shallow breathing and breath pauses.
Additionally, these breathing disturbances lower your sleep quality, leading to persistent early morning awakenings and insomnia.
Underlying Health Issue
Other mental health illnesses, such as PTSD and bipolar disorder, may also be prone to waking up too early, in addition to despair and anxiety.
Diabetes, high blood pressure, heart disease, and other physical diseases are a few examples of those that could be a factor in poor sleep and early awakenings.
- Deal with the underlying medical condition.
- Get a precise diagnosis by speaking with your doctor or a specialist.
How to Stop Waking Up Early?
Your life’s quality can significantly improve by developing appropriate sleeping habits. Being your best self requires getting good sleep.
Keep in mind this advice regularly:
- Create a peaceful nighttime ritual. Dim the lights, take a warm bath and do something peaceful like read a book or listen to relaxing music.
- Respect a sleeping pattern. Every day, go to bed and get up at the same hour. This can help you establish your internal clock, and after your body gets used to the new routine, it might be simpler for you to get to sleep and stay asleep.
- Exercise frequently, but not right before going to bed.
- After noon, no coffee.
- Zero alcohol 1-2 hours before sleeping.
- Only small meals during the evening.
- Avoid using fluorescent lighting.
- At least an hour before going to sleep, put your device away. If you can, use blue light filters.
- Make use of essential oils to help you unwind and relax.
Should I Go Back to Sleep If I Wake Up Early?
If you have taken enough sleep then there is no need to sleep again. But if you wake up after a few hours of sleep, you should try to back to sleep.