7 reasons why you are always getting up so early
21.09.2022
Why am I always getting up so early? It’s a question that we all ask ourselves as the seasons change. Although most people have to wake up at some point in the morning, it’s not uncommon to be up for hours and then not be able to go back to sleep.
There are sometimes serious reasons for the early morning wake-ups at 4 or 5 AM, such as insomnia. But, fortunately, most of the time, the main reason we wake up so early is more related to our natural sleep cycles and sleep hygiene.
Three sleep experts share their tips and tricks for getting a better night’s sleep, whether you are looking for ways to improve your morning routine or how to get a good night sleep.
WHY DO I REMAIN EARLY RISING?
Your circadian rhythm will be disrupted if you wake up at the same time every day. The circadian rhythm, also known as the master clock or the hypothalamus in the brain, is what determines the 24-hour cycle. Research by Harvard explains. This clock sends signals during the day to keep us awake, while at night it stimulates the release a sleep hormone called Melatonin. The clock should continue sending signals through our brains to keep us sleeping until the morning.
This part of your brain is extremely sensitive to changes in temperature and light, so even a small change can cause temporary disruptions in your internal body clock. Here are some reasons you might be getting up early, including insomnia and bad sleeping habits.
1. ANXIETY IS A COMMON SENSE
According to Stanford University School of Medicine research, anxiety is the main reason that 35% of people struggle to wake up in the morning.
“Anxiety activates the fight or flight system,” says Dr Guy Meadows, a sleep psychologist. This state is great for fighting off dangers because it makes us hyper-alert, awake, and alert. It is also why it isn’t good for sleeping. Scientists have found that about 70% of people with anxiety disorders suffer from insomnia. This could make it a double problem.
Dr Meadows explained that cortisol is also released by our bodies to help us wake up in the morning. This is part of the cortisol awaken response. Research from the Medical University of Gdansk shows that people with anxiety are more likely to experience insomnia. They also have a higher risk of getting up in the morning due to higher levels of morning cortisol.
2. EXPERIENCE AGE-RELATED CHANGES IN YOUR SLEEP PATTERN
The number of hours that we can sleep each night decreases as we age. “One factor contributing to this is the decrease in the levels of the sleep hormone, melatonin,” Dr Meadows explains. He is also co-founder of The Sleep School, which offers various programs for people who are having trouble sleeping. This reduces the strength and consistency of our brain’s internal clock, which is crucial for controlling the timing of our sleep. This can lead to our natural sleep-wake cycles becoming less consistent as we age.
As a result, we are more likely to sleep through the night, to get up earlier in the morning, to feel tired all day.
3. INSOMNIA
Dario Dornbierer, a pharmaceutical scientist who is interested in sleep psychopharmacology, says that insomnia can be characterized by waking up at a regular time and not falling asleep. He adds that maintenance insomnia is defined by waking up early in the morning and not being able to go to sleep again.
In general, insomnia can be divided into one of two types: acute insomnia, which lasts for a few days or weeks and is caused primarily by stress; or chronic insomnia which lasts for at least three to four weeks.
You should be looking out for these symptoms of insomnia:
- Acute: Initially falling asleep and then awakening during the night (acute).
- Awakening earlier than you would like (acute or chronic)
- Problems with falling asleep or waking up during the night (chronic).
- Not being able get back to sleeping (chronic).
- Feeling tired throughout the day (chronic).
- Being irritable (chronic)
- Depression (chronic)
- Problems with concentration and memory (chronic).
It’s important to recognize that insomnia may be a sign of a more severe condition. For example, the University of Pittsburgh School of Medicine reviewed insomnia to determine if it was linked to other adverse health conditions such as chronic pain, gastrointestinal disorders that can cause anxiety, gut health problems, cancer, and other sleep-related issues like sleep apnea.
4. YOU ARE GOING TO MENOPAUSE
Night sweats and fatigue are common symptoms of menopause. Unfortunately, waking up too early in morning can also be a problem. Dornbierer also works with B Sync, which is the first clinically-proven wake-up supplement.
Many women also experience sleep loss. It can be difficult to fall asleep or maintain a restful sleep. Hot flashes can cause awakenings, making it difficult to go to sleep at night. These hormonal changes can cause psychological irritability and restlessness as well as menopause-related anxiety.
These changes will likely cause problems earlier in the morning than they do in the middle of night, as sleep is often disrupted during these hours. Sleep can be broken down into two stages: deep sleep and REM sleep. Dornbierer states that deep sleep is most common in the first half of a night. However, REM sleep dominates the second half. “REM sleep is an important stage in maintaining physical and mental health. However, it’s more superficial than deep sleep and more susceptible to disturbances. This is why awakenings in REM sleep are more common during the early morning hours.”
5. YOUR CIRCADIAN RHYTHM ISN’T MISALIGNED
Circadian misalignments may occur for many reasons, but long-distance travelers and those who work in shifts are the most affected. If you have been on a recent trip and are experiencing jet lag, it is possible that you are also suffering from this condition. Dornbierer states that switching from summertime to wintertime can cause misalignments in the inner clock. This causes people to get up earlier than they should.
The circadian rhythm regulates a number of time-dependent behavioral, physical and mental processes. He explains that the circadian system regulates an individual’s sleep-wake cycle. Circadian misalignments can occur when sleeping and waking patterns do not match this internal clock. This can lead to many mental and physical symptoms.
6. FEELING STRESSED
Stress can have a significant impact on your sleep schedule. Dr Lindsay Browning is a psychologist and neuroscientist. “The hypothalamic-pituitary-adrenal (HPA) axis signals the adrenal glands to produce steroid hormones called glucocorticoids, two of which are cortisol and adrenaline, and both these are designed to keep you awake,” says Dr Lindsay Browning, a psychologist and neuroscientist.
This is a natural part of the fight or flight response. We need it to get up in the mornings normally. The HPA axis also coordinates your sleep cycles. It is not focusing on sleeping when it is busy sending signals for the production cortisol or adrenaline during times of stress. She says that insomnia can occur when the HPA axis becomes disrupted by stress or other sleep disturbances. This will affect your ability to sleep longer.
Dornbierer says it’s especially problematic in the morning. This is why people who are under stress often have trouble staying asleep until their morning alarm. He explains that REM sleep is dependent on adrenaline being completely shut down. This is why stress can lead to increased adrenaline levels and early morning awakenings.
This shows how stress and sleep conditions are intrinsically linked. It can also indicate that you may have a serious condition such as habitual burnout or wake up too early in the morning. Talk to your doctor if you have concerns about whether you are experiencing normal, temporary stress or burnout.
7. YOU HAVE SLEPT TOO MUCH
Some people find sleeping too much to be the problem. If you have been suffering from a cold, flu or other condition that has kept you awake for the past few weeks, it is possible that your sleep quality will be impaired.
“Have ever wondered what makes us feel more sleepy as the days progress? It is actually a brain chemical called Adenosine that builds up over the course of the day,” explains Dr Meadows. The more adenosine we release, the more sleep-drive we have and the more sleepy we feel. As we sleep, adenosine is gradually eliminated. This makes us feel more awake and refreshed. The majority of adenosine is eliminated within the first half hour of the morning. This explains why it’s possible to wake up in the early hours and feel awake, but then struggle to go back to sleep.
