I wake up early and can't fall asleep: why does this happen and what to do about it

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Maybe you're just getting too much sleep. But in other cases, it could indicate health problems.

It's still dark outside, the alarm clock is far away, and you're lying there unable to close your eyes — this condition is familiar to many. Waking up too early is a more serious problem than it seems. It prevents you from getting a full night's rest, disrupts your sleep and wakefulness patterns, and also causes irritability and a bad mood during the day. We figured out why this can happen and how to deal with it.

What early waking up can lead to

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

Periodic sleep deprivation is harmful to both mental and physical health. Here is a partial list of its negative effects:

• increased appetite and the development of obesity;
• impaired immune defense mechanisms;
• increased risk of developing cardiovascular diseases and diabetes;
• increased blood pressure;
• increased risk of developing mental illnesses
• reduced likelihood of conceiving a child.

Therefore, you should be wary if you regularly start waking up without an alarm clock, no light or dawn.

What to do if you have already woken up and can't fall asleep

If you woke up too early and are trying to fall back asleep, the following tips may help you:

• 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'll fall asleep again.
• Think about sleep and rest and try to relax.
• If possible, eliminate all sources of noise and light. They may be preventing you from sleeping.
• Go to the toilet if you feel the need. It won't let you fall asleep anyway. You'll have to get out from under the warm blanket, but it's better than lying down and suffering without even giving yourself a chance to fall asleep again.

What reasons can cause early awakening

Early awakening can be caused by a variety of reasons, and each of them requires a different approach.

1. Body characteristics

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

Like the duration of sleep, the optimal time to fall asleep is different for each person. For example, if your eyes close at ten in the evening, and your body needs 7 hours of sleep, it is not surprising that you wake up at five in the morning. Maybe you just overslept.

What to do

If your circadian rhythms do not bother you and you are quite happy with early morning awakenings, then there is nothing to worry about. But if you think that you fall asleep too early, then you can try to shift the time of going to bed. Start small: go to bed 15-30 minutes later than usual. After a while, when the body gets used to it, try to add the same amount of time. This way, you will gradually be able to fall asleep at the desired time and without consequences for the body.

2. Unfavorable conditions for sleep

Often, normal and healthy sleep is hindered by the conditions in the bedroom. For example, your room may be too hot or cold. At night, your body temperature drops: this signals the body that it is 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 optimal air temperature in the bedroom is 19-22 °C.

There may also be too much light, too much noise, or not enough oxygen in the bedroom. Another reason for early awakening may be too warm sleeping clothes or bed linen that does not breathe.

What to do

There are a number of sleep hygiene rules aimed at creating favorable conditions for a good night's rest. Here are some of them.

• Don't bring smartphones, laptops, and other gadgets with screens to bed – their glow disrupts circadian rhythms.
• Make sure the bedroom is dark and quiet, free from external stimuli, and comfortable. And remember: this is a place for sleep and sex, not for work, eating, or anything else.
• Ventilate the room before going to bed.
• Try to wear breathable clothing. There is also research that shows that wearing socks helps you fall asleep faster and wake up less often.

3. Sleep disorders

Early awakening can also be a form of insomnia. It is associated with such symptoms of this disease as difficulty falling asleep, difficulty getting up in the morning and restless sleep. Most often, middle-aged and older people face this problem.

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

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

What to do

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

• If you suspect you have apnea, ask your partner, if you are not sleeping alone, if he or she has noticed any symptoms of this disorder in you – snoring, restless sleep, intermittent breathing.
• Seek help from a specialist: a therapist, neurologist or somnologist. He or she will help you understand what is causing your insomnia. You may be referred for a sleep screening and prescribed treatment. Do not take sleeping pills without a doctor's prescription.
• Eat properly.
• Reduce or completely eliminate alcohol consumption. As a stimulant, it does not act immediately, but after some time after consumption. Therefore, alcohol will help you fall asleep quickly, but it can also lead to early awakening. Nicotine, which is contained in tobacco, also negatively affects the mechanisms of falling asleep and waking up.
• Limit the consumption of coffee, tea and chocolate before bedtime. Caffeine is also a stimulant that can disrupt circadian rhythms.
• To avoid getting up to use the toilet at four in the morning, after which it is difficult to fall asleep, try not to drink a lot of fluids at night.
• Establish a quiet and relaxing ritual before bedtime. For example, take a warm shower or listen to calm music.
• Exercise regularly. But the loads should not be excessive. And you should not exercise in the evening, shortly before bedtime.

4. Some diseases

Insomnia can cause health problems: because of them a person can also wake up at an untimely time. Among them:

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

What to do

In this case, only seeing a doctor and treating the identified disease can help. Do not postpone a visit to the doctor if, in addition to sleep disorders, you notice other symptoms, such as persistent pain (head or body) for several days or a worsening of a runny nose in the morning.

5. Psychological problems

Psychological health is also an important factor that affects sleep. In a state of stress or anxiety, the heartbeat increases, the temperature rises, the brain centers responsible for alertness 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 a feeling of anxiety that occurs 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 feeling and fast brain activity immediately after waking up.

What to do

A good remedy for insomnia caused by stress is a course of cognitive behavioral therapy. Anxiety, as a cause of poor sleep, can also be treated with medication prescribed by a doctor. A good solution would be to combine taking medication with a visit to a psychologist or psychiatrist.

Relaxation and mindfulness techniques, as well as meditation, can help you overcome anxiety. The main thing is not to ignore stress. It is better to deal with it right now, rather than at four in the morning, when restless thoughts will wake you up.

6. Age-related changes

Although our internal chronotypes are quite stable, they gradually change throughout life. For example, people over 65 years old, unlike younger people, need 6-7 hours to get enough sleep. This is due to age-related changes in the rest phases: the number of deep sleep stages decreases over time. This leads to the fact that a person is more likely to wake up due to noise, light or touch.

Also, in old age, the risk of developing insomnia or apnea increases. This is because the circadian sleep signaling – the mechanism that tells our body when to sleep and when to stay awake – weakens 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 hormone estrogen in the body, interfere with sleep and can even wake you up.

What to do

Cognitive behavioral therapy is a good help in the fight against insomnia and in older people. It allows you to adjust the time of sleep and improve its quality.

Oestrogen replacement therapy – taking hormonal drugs – helps to get rid of the side effects of menopause. An alternative to it can be taking foods and supplements with a high content of calcium, vitamin D or soy.

7. Pregnancy

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

What to do

< p>All the symptoms and ailments listed above, as well as lack of sleep in the first months of pregnancy, are considered a normal phenomenon. Sleep problems caused by pregnancy go away after the birth of the child, you just need to follow the daily schedule if possible. But if you feel that you are developing symptoms of postpartum depression, seek help from a specialist.

Sleep is an important part of life, on which our health and psychological state depend. Therefore, any sleep problems are a reason to be wary. If you suffer from insomnia or early awakening for more than a month, consult a doctor.