Disturbed sleep is common and results from various causes like stress, health conditions, and medications. The hormones melatonin and cortisol regulate our sleep cycle. The rising cortisol levels around 3 AM or 4 AM with emotional sorting by the brain are probable causes why you wake up around the same time every day.
There are many reasons why you might wake up at 4 am for no reason. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn.
Your sleep patterns
One likely explanation for waking up at the same time each night is that you go to sleep at the same time and then, at the same time each night, you reach a light stage of sleep and wake up. We're also more likely to remember waking up if it's closer to the time we normally get up for the day.
If you don't fall back asleep right away — Dr. Robbins says to give yourself 15 minutes — get out of bed again and try to do something that relaxes your body. For example, some gentle yoga or a breathing exercise. Wait until you feel tired to get back in bed.
Some individuals wake up at 4 or 5 with horrific anxiety attacks. This may be due to increased cortisol in the early morning, which causes greater stress in sensitive individuals. The anxiety may ease off as the person begins his/her daily routine.
If you can't fall asleep until 4 a.m., poor sleep hygiene habits like late-night caffeine and bright light could also be keeping you awake. You may have delayed sleep phase disorder, when your circadian rhythm runs later than usual.
Conclusion. Waking up at 4:00 am might be great for your to-do list, but if it's causing you to lose out on sleep, it's going to do more harm than good. Consistent too-early wake-up times are often a sign that something is awry, whether it's your lifestyle or a sleep disorder.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
The best way to put an end to late-night awakenings is to keep a consistent sleep-wake schedule. That means getting up at the same time each day (yes, even on weekends). Committing yourself to a proper bedtime is only half the battle to improve your sleep hygiene. Having other good sleep habits is just as important.
If you consistently wake at 4 AM - it could be due to an imbalance in your Lungs, which is related to grief and sadness, fatigue, or reduced immune function.
Waking Between 3:00AM And 5:00AM
Waking up between 3am and 5am is associated with the energy meridian that runs through the lungs and is connected to the emotion of sadness. Sometimes in the middle age range of our lives, we can feel a quiet and seemingly unexplained sadness.
Depression and Insomnia
Early wakening is closely associated with depression, as well as difficulty falling asleep at night. Those with depression may switch back and forth between insomnia and hypersomnia during a single period of depression.
What is the Best Time to Wake Up in the Morning? The best time to wake up in the morning is between 6:30 am to 7. Waking up early is considered to be one of the healthiest morning habits that shape the rest of your day.
There's a sweet spot for bedtimes – and it's not when you might think. According to a new study, the best time to sleep is from 10pm to 4am. People going to bed before 10 or after 11 are at greater risk for heart disease, compared to the average person.
Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.
People with ADHD frequently report having trouble waking up in the morning. For help getting out of bed, try using light therapy or plan something enjoyable for when you get out of bed, such as exercise or a nice breakfast.
Many factors can cause a person to wake up with a racing heart, including stress, sleep deprivation, sleep apnea, and changes in blood sugar levels. Sometimes, upon waking, it may feel as though the heart is beating very fast or pounding in the chest. A person may also feel shaky or anxious when this happens.