I wake up between 3-4 AM every day, and I suspect work stress might be the main cause. I’d like to improve my sleep and become a deeper sleeper. I don’t drink alcohol, I work out in the morning, and I only have one cup of coffee early in the day, avoiding caffeine after noon.
Any tips or similar experiences?
Consider checking your blood sugar levels or adjusting your diet. Try having a low-carb dinner for a week to see if it helps, as fluctuations in glucose could be contributing to early waking.
I use CBN+CBD gummies and magnesium glycinate regularly, which helps with sleep quality. If my anxiety is triggered, I add in other supplements like lavender essential oil, lemon balm, or L-theanine, which aid in calming the mind and promoting deeper sleep.
What helps me is pushing intrusive thoughts away by telling myself, ‘I’ll think about this in the morning.’ It takes practice but has been effective for me.
Try melatonin that’s specifically made for 3 AM wake-ups. It made a big difference for me.
Avoid looking at the clock when you wake up in the middle of the night. It sounds simple, but it helped me fall back asleep faster.
Early wake-ups can sometimes be linked to underlying depression. It might be worth talking to a therapist about your stress levels.
I have a similar pattern where I wake up at that time and can’t fall back asleep until it’s almost time to wake up. It’s frustrating.
Kelly said:
I have a similar pattern where I wake up at that time and can’t fall back asleep until it’s almost time to wake up. It’s frustrating.
Try taking Remeron (1/2 of a 7.5 mg pill), apigenin, or L-theanine for a better night’s sleep.
Do you experience daytime sleepiness or morning headaches?
Quirin said:
Do you experience daytime sleepiness or morning headaches?
I don’t feel sleepy during the day, but I do get headaches due to TMJ.
Quirin said:
Do you experience daytime sleepiness or morning headaches?
I don’t feel sleepy during the day, but I do get headaches due to TMJ.
Consult with a sleep specialist or an ENT who understands sleep apnea/UARS, and consider seeing an orthodontist specialized in airway issues.
I turned it into an advantage by working out early and starting my day sooner. If going back to sleep doesn’t work, this might help you feel better overall.
Has this pattern been going on for a while?
Ming said:
Has this pattern been going on for a while?
Yes, it’s been happening for a couple of years.
Ming said:
Has this pattern been going on for a while?
Yes, it’s been happening for a couple of years.
If you can fall asleep easily in the early evening, it might be a circadian rhythm issue. If not, consider a sleep consultation, especially if you can’t maintain sleep or feel tired during the day.