Why do You Wake at 3.00 am Every Night? 17 Best Tips for Relaxed Sleep
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Why do You Wake up at 3.00 am Every Night
You know the scenario, you wake up and before you even check your clock, you know that it’s going to be 3.00 am and that you will then spend the next hour or so, tossing and turning, trying to get back to sleep, all the while your brain will be ruminating on all of the things that you really don’t want to be thinking about.
Everyone will have been in this situation at some time or another but why does it happen? And what can we do to stop it from becoming a regular pattern?
Understanding our sleep cycles
Most of us will wake at certain points in the night, as we move our bodies from one position to another, and usually, we go straight back to sleep without any interruption.
These movements run alongside our sleep stages and normally we don’t even know that they occur.
The different stages of sleep are as follows:
Stage 1 NREM 1-5 mins
Stage 2 NREM 10-60 mins
Stage 3 NREM also known as delts sleep or deep sleep 20-40 mins
Stage 4 REM 10-60 mins
*NREM = non-rapid eye movement
*REM = rapid eye movement.
** information from https://www.ncbi.nlm.nih.gov/pubmed/19238800
These four stages of sleep take us from the “dozing off “stage 1 of sleep where you are still aware of your environment around you and which usually lasts for up to five minutes.
Stage 2 lasts for a longer period, around 10-25 minutes. During this stage the body begins to slow down, the temperature drops, muscles relax and eye movement stops.
A person will have numerous stage 2 cycles throughout an average night and will spend half of their sleep patterns in this stage.
Stage 3 is the deep sleep stage. Muscles and breathing relax even further, and this will be the stage of sleep that is hard to rouse a person from.
This stage is believed to be crucial to the restoration of the body. Growth will take place, the immune system will receive a boost, and creativity and memory can take place within the brain although the brain has reduced activity.
The fourth stage of sleep is REM sleep. This stage is where brain activity begins to increase and although the eyes are closed there is rapid eye movement going on.
REM sleep is essential in the body as it is here that cognitive functions happen such as learning and memory. It is also this stage that gives us our vivid dreams. REM sleep will usually occur after you have been asleep for 90 minutes and will usually make up for 25% of your sleep.
What factors can affect your sleep?
Many factors can affect sleep patterns, some for a short period and some that will disturb people over a much longer period.
Age. Age will have a big impact on how much sleep someone has and also how much they need.
A young baby will require a large amount of sleep and will continue to need a greater amount until early adulthood.
As we age, not only do we have less sleep but the quality of sleep is also affected.
There is less REM sleep as you age and you will have more frequent bouts of waking and may also become a much lighter sleeper, more prone to disruption.
Health Conditions. Numerous health conditions can interrupt a regular sleep cycle.
Conditions such as depression, sleep apnea, restless leg syndrome, arthritis, gastrointestinal reflux disease, and neuropathy.
Any of these health conditions can affect the quality and quantity of a sleep cycle, and some of them can be long-lasting.
Medications. Several medications can also interfere with sleep patterns. Anti-depressants, beta-blockers, and various cold remedies can all disturb sleep.
Insomnia. Insomnia is a sleep disorder that means you have trouble either falling asleep or going back to sleep once you have woken up. It can be classed as an acute or chronic condition depending on how long the episodes last.
Acute insomnia is classed as short-term, ranging from 1 night to a few weeks. Chronic insomnia can last from 3 weeks to upwards of 3 months.
Stress. If 3.00 am is the time that you find that you consistently wake then it could be that stress is a recurring factor. Stress is a major disturbance to a good night’s sleep as it affects your sympathetic nervous symptoms making you wake up suddenly.
Activation of the sympathetic nervous system can mean an increased heart rate and increased blood pressure which can make it more difficult to get back to sleep.
Worrying and Overthinking. If you are suffering from stress, this can often be the result of worrying and overthinking. Waking up at night can often lead to immediate overthinking and worrying, and at this time in the early hours of the morning, the brain sees every problem as being far bigger and more stressful than it ever views it in the day.
Lying there constantly ruminating on perceived problems will mean that getting back to sleep will be much harder, and can result in waking night after night with the same problem. Before long a sleep pattern of disrupted sleep has emerged which is then very difficult to break out of.
Lifestyle choices. Consuming large meals, spicy food, or too much alcohol before retiring to bed can cause a disrupted night’s sleep. Looking at electrical devices such as mobile phones and laptops will also disrupt sleep, as will sleeping through the daytime, not exercising enough, and not having the right conditions, such as noise, light pollution, and the temperature of the room.
What does it mean when you wake up around 3 am?
Whilst waking up at 3.00 am can become an annoying habit, there are steps that you can take to prevent it from overtaking your life.
Sleep is essential to the body and without the right amount, you will not function properly, could become run down, and not able to enjoy your waking life.
While some people may find it tempting to have a quick fix and take sleep medications, this should really be a last resort and will not be suitable for everyone.
Speaking to your GP about why you are having problems sleeping should be considered if you find that the quality of your life is seriously affected, or if you believe it is leading to more serious health conditions.
What is key is setting up a routine for sleep and also addressing issues that may be making you wake up in the night, such as worrying and overthinking.
Developing a regular bedtime routine
Our bodies work with circadian rhythms, the sleep-wake being the most important. Keeping to the same bedtime routine is crucial to developing a good sleep pattern and maintaining our circadian rhythms.
Go to bed and get up at the same time each day
Make sure that you adopt regular sleeping patterns, going to bed and rising at the same time each night will help set your circadian rhythm and will assist in your sleeping patterns becoming regulated. Try to do this even at weekends.
Don’t eat a heavy meal or drink alcohol before bedtime
Avoid eating a heavy meal or drinking alcohol just before bedtime. It could cause you to suffer from indigestion and alcohol is a stimulant that can keep you awake.
Make sure that all mobile devices are left out of the bedroom
It’s all too tempting if you wake up in the middle of the night to reach for your phone. Make sure that it’s in another room so you won’t be tempted.
The blue light that comes from a mobile device acts as a stimulant so will just keep you awake for longer.
Make sure that your room is at an ambient temperature, not too hot or too cold
Not to sound like Goldilocks but you want the temperature in your bedroom to be just right. If it’s either too hot or too cold it will disrupt your sleeping patterns. Find a temperature that works for you and stick to it.
Try to eliminate external noise and light as much as possible if this interferes with your sleep
Noise pollution can be a major problem if you are a light sleeper, especially if you live in a city centre where there is a lot of outside noise and lighting. Try to have good soundproofing on your windows such as double glazing if this is possible and think about wearing good quality earplugs. Invest in blackout blinds or curtains to stop light from filtering through your windows.
Wear loose, comfortable cotton clothing that won’t make you too warm and is comfortable to sleep in
What you choose to wear to bed will help you to sleep. Make sure that your clothing is light and comfortable and is something that is either going to keep you warm or cool, depending on the temperature.
Loose cotton clothing is often the best choice for bedwear.
Eliminating stress before bedtime
If you are prone to waking up in the middle of the night due to stress and overthinking, making some tweaks to your bedtime routine can work wonders for you.
7. Have a warm bath before you retire
A warm relaxing bath can do wonders for you before bedtime. Make sure that it is a warm temperature, not too hot and add relaxing essential oils to soothe your mind and body. Aim for 20 minutes before bedtime to take your bath.
8. Sit and do some quiet meditation practices to aid relaxation
Take some time out before you go to bed to do some quiet meditation. This is an excellent way of clearing your mind from any worries or concerns that you have from your day and relaxing your mind and body before sleep.
9. Practice mindfulness techniques
Before you get into bed or whilst you are in bed take your mind off any worries or negative thoughts you may have with mindfulness.
Mindfulness works by helping you to focus on the moment in time. It will help you to relax and unwind from any stress and anxiety by helping you to focus on what you are doing in the present moment, instead of things that have happened or that you perceive will happen.
10. Write in a journal.
Sometimes the practice of journaling can be one of the most effective ways of emptying negative chatter from your mind.
If you find that your mind is swirling with busy thoughts that could keep you awake, jot them all down in a journal before you go to bed.
Not only will this release them from your mind but it will also aid in you getting your thoughts into perspective and can help you to clarify important tasks that you need to complete the following day.
11. Have a warm soothing drink an hour or so before bedtime.
Before you go to bed have a warm soothing drink. Hot chocolate, chamomile tea, or warm milk are ideal, just avoid alcohol or coffee, anything that will act as a stimulant.
12. Practice a positive thinking routine as you are going to sleep.
Thinking positive thoughts just before you drop off to sleep is far more beneficial and will be what the mind thinks about. Don’t go to sleep churning over all of your fears and worries
Make sure that the last thing that you dwell on before you go to sleep is something relaxing and uplifting. Try not to go to sleep churning over worries or concerns or your to-do list for the next day. Make your final thoughts pleasant, uplifting and calming.
13. Practice some simple yoga moves before bed
If you find that you are stiff or have aches and pains before bed try practising some simple yoga moves before you retire.
This will help you to stretch your muscles to relieve any tension in them and will also serve to relax your mind.
14. Write in a gratitude journal
Jot down all of the things that you have to be grateful for. This can help put problems and worries into perspective before you go to sleep and can keep you centred on living in the moment and not projecting too far into the future.
When you are grateful for everything that you have in your life, even if you need or desire other things, it can help to relieve stress and anxiety and make you happier and more contented with your life.
15. Give yourself half an hour to unwind before bedtime
Make part of your bedtime routine, time to relax and unwind before you settle down. Read a relaxing book or listen to some music to calm you for half an hour before you sleep.
16. Don’t drink beverages with caffeine after 3 pm
Avoid drinking caffeine after 3 pm if you have problems sleeping. Caffeine is a stimulant that can stay in your bloodstream for up to 10 hours after you have consumed it.
17. Consult a life coach to help address your sleep problems
Sleep problems can often be a symptom of other issues that you have going on in your life. If you find that you are still having difficulty sleeping through the night then it could benefit you to speak to a life coach to work through any issues that you are experiencing.
Final Thoughts
There are many simple habits that you can adopt to help you to sleep soundly throughout the night. If your insomnia is due to stress, anxiety or overthinking then you need to address these issues to solve your sleeping pattern
If you find that you are still having difficulties sleeping then seek professional help from your doctor if you believe your health could suffer.
Alternatively working with a coach can give you the space to evaluate your issues and the tools to overcome your sleeping problems.
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