Whatever the reason: it’s frustrating and disruptive to wake up when you want to be asleep. awakenings harkens back to Neanderthal self-preservation habits. Other people believe the universality of 3:00 a.m. Some researchers speculate that during times of stress, excess adrenaline may flood our systems, disrupting the body’s normal self-repair process.
It’s possible that sleep cycles may have something to do with it at 3:00 you may be entering a lighter phase of sleep, which makes disruptions and awakenings more likely. is such a universal time for people to wake up and have trouble going back to sleep.
Insomniacs in every time zone and culture experience this dreaded form of early morning restlessness from time to time. If you can learn to manage your stress and reduce your anxiety, you may stop experiencing these periods of wakefulness or at least have an easier time going back to sleep. awakenings are caused by periods stress and anxiety. However, for the majority of insomniacs, those 3:00 A.M. Sleep apnea (central sleep apnea or obstructive sleep apnea).Your middle-of-the-night awakenings could even be caused by another sleep disorder for example: Temperature you could be overheating try lowering your thermostat, turning on the A/C or a fan, using lighter blankets, or wearing fewer clothes.Sounds outside or in your bedroom (hint: if you keep your smartphone, computer, or tablet in the room, chimes and notifications may be waking you up).Or you could be waking up because of environmental triggers like: Indigestion, acid reflux, or other gastrointestinal issues.Hormonal fluctuations due to menopause or menstruation.Sleep maintenance insomnia can sometimes have underlying medical causes, including : What causes maintenance insomnia (trouble staying asleep)? If you’re anxious, your racing thoughts may begin at this point, keeping you from going back to sleep. You may fall asleep when you want to, but you awaken in the middle of the night or too early in the morning. Difficulty staying asleep, maintenance insomnia, is different.Whatever the cause, you cant fall asleep easily, or at all. Maybe noises or bright light outside your window are drawing your attention. Perhaps worries and anxieties keep your mind so busy that you cant relax. You may feel alert and awake when you know you need to be drowsy. Difficulty falling asleep, or onset insomnia, is what it sounds like: you simply cant get to sleep.This can be either a short-term problem or a chronic one.įor the purposes of this article, you are likely having either difficulty falling asleep (onset insomnia) or trouble staying asleep (maintenance insomnia). No matter what its cause, insomnia is probably compromising the quality of your sleep, which in turn has a negative effect on your health and well-being. Your undesired wakefulness may also be worsened by stress, anxiety, medications, or diet. It could be due to poor sleep hygiene (the habits surrounding and supporting, or undermining, your sleep). Yours could have an underlying medical cause. The American Academy of Sleep Medicine has defined 11 specific types of insomnia. Insomnia in some form affects up to 40% of Americans each year, and it can take many different forms. Insomnia typesįirst, it’s important to recognize that you’re experiencing a sleep disorder, and a very common one. Its troublesome and frustrating, but there are tips to help you deal with this annoying and stressful sleep disturbance. If you fall asleep fine but find yourself wide awake at 3:00 or 4:00 in the morning, you may have whats called sleep maintenance insomnia. Schedule an appointment today or leave us a message if you have any questions
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