Every night I wake up around 4am. My alarm is set for 6:30 or 7am, but I almost never wake up to it unless I’m extremely sleep-deprived. I usually go to bed between 10pm and midnight but no matter what, I wake up early and can’t fall back into a deep sleep. This leaves me with bloodshot eyes and low energy all day. This has been happening for about a year. At first, I thought it was sleep apnea, but recordings during sleep show only light, consistent snoring with no wake-ups during that time. I’ve tried earplugs to no avail. I’m really stumped as to why this keeps happening. Any insights or tips would be greatly appreciated.
Historically, humans slept in two shifts, which is described in the BBC article ‘The Myth of the 8-hour Sleep.’ Understanding that some people naturally wake up in the middle of the night might help you adjust your expectations and reduce stress about waking up early. It’s less about what’s wrong and more about adjusting to a pattern that might be natural for you.
The sleep compression method might help. It involves setting a consistent wake-up time, avoiding naps, and gradually delaying your bedtime. This can help consolidate your sleep. Also, consider relaxation techniques like deep breathing when you wake up early—it’s about making the best of the rest time you have, even if you’re not sleeping.
Have you tried shifting your bedtime even earlier, like 8-9pm? Sometimes embracing being an early riser and adjusting your bedtime accordingly can help align your sleep pattern more comfortably with your wake-up time.
Avoid caffeine after 5pm and electronics at least an hour before bed. These changes can help cue your body for sleep and potentially reduce early morning wake-ups.
Reducing caffeine helped me. I used to consume a lot, which I thought was not affecting my sleep, but reducing it changed my sleep pattern significantly for the better.
Quitting caffeine recently seems to have improved my early waking issue. It might take some time for the body to adjust to a lower caffeine intake.
Cutting out coffee drastically changed my sleep patterns. It took a while, but eventually, my sleep stabilized without the early wake-ups.
I wake up at 3 am regardless of when I go to bed. I’ve found using THC/CBD gummies helps me sleep longer. It’s worth trying different strains or strengths to see what helps.
Sonny said:
I wake up at 3 am regardless of when I go to bed. I’ve found using THC/CBD gummies helps me sleep longer. It’s worth trying different strains or strengths to see what helps.
Once I’m up, I can’t stop thinking about things. Anything specific you do to help manage or make use of that time?
@Erie
I do paperwork and stretching in the morning. It’s quiet time I use productively, which makes waking up early less frustrating.
Supplements like ashwagandha and magnesium have significantly improved my sleep quality, especially during stressful times or hormonal changes.
It might be worth looking into ‘sleep maintenance insomnia’ and exploring treatments specific to that condition.
Check if stress or diet, especially sugar intake, is impacting your sleep. Adjustments there might help.
I suggest getting tested for sleep apnea. It’s a common issue that’s not always accompanied by severe symptoms but can disrupt sleep significantly.