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As soon as you wake up, you say to yourself, “Hey, it’s morning.” That is, until you turn around and find, with a sigh of dismay, that your phone indicates it’s four or five hours earlier than you’d like. Waking up at 3 or 4 in the morning can be really annoying, especially if it keeps you awake or affects your sleep. But why are these unwanted wake-up calls happening? And what can you do about it, if anything? Ideally, it might be
3 reasons why you wake up in the middle of the night.
1. Stress or anxiety
Are you awake, focused, sweating profusely and have a knot in your stomach? Perhaps a challenging discussion you’ve had or an important presentation you have coming up at work will send your thoughts racing. Stressful situations or anxiety-provoking events in your daily life can disrupt your sleep.
As reported by Metro.co.uk, according to Stephanie Romiszewski, director of the Sleepyhead Clinic and sleep physiologist, stress is a typical cause of both insomnia and insomnia. “It’s normal that when you’re going through stress… our sleep can be weak, you can lose sleep,” she says. When we are under stress, we deviate from our regular sleep/wake cycle. For example, if we know that our day will not start early or that we can go to bed early.
You may also notice changes in your behavior, such as less healthy eating or exposure to natural light, exercise, or social interaction. All of these factors affect your sleep/wake cycle, indirectly stressing how well you sleep. “Yeah, that’s what can wake you up in the middle of the night,” Stephanie continued, “if you’re really stressed out — something’s happening to you that’s completely changed how you feel.” Plus, she points out that if you’re already sleeping poorly before the stress, it can make things worse.
2. Poor sleep hygiene
Maybe you try to go to bed early and wake up later when you’re tired. It is possible that your bedtime is not set. Alternatively, you manage to get to bed on time, but spend the next hour or two staring at the blue light emanating from your phone screen. As unlikely as it sounds, poor sleeping patterns can cause your body to wake up at an unwanted time.
Stephanie recommends setting a regular, organized routine to combat irregular sleep patterns. “Wake up and go to bed at the same time every day and wait until you fall asleep,” she advises. If you wake up at the same time every day, you’ll find that eventually it becomes your routine. The order in which it should be completed. Stephanie adds that it’s important to try not to let your sleep problem control your life, no matter how tired you feel.
3. An underlying medical issue
In some cases, an underlying medical condition could be causing you to wake in the night or early morning. These can include:
• Depression
• Sleep apnoea
• Reflux (GERD)
• Low blood sugar
• Frequent urination
• Restless leg syndrome (RLS)
• Chronic pain conditions, such as Arthritis, Fibromyalgia or Peripheral Neuropathy
If you’re aware that you already suffer from one of these ailments, that may help explain why you’re waking up so early. If not, consider whether your recent episode of disrupted sleep is accompanied by any medical issues. Do you have a normal or unexpected need to urinate at night, even if your drinking habits haven’t changed? Do you usually feel dizzy or weak when you wake up around 3 or 4 a.m. or at other times during the day?
Do you often wake up with a headache, cough, or pain? Or does your significant other tell you that you snore or make strange noises when you breathe at night? Consult a medical professional if any of these apply to you or if you have any concerns about any other symptoms. And finally, some medications can potentially interfere with your ability to sleep. Talk to your doctor if you have any concerns.
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