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Often wake up at 3 or 4 am, what is going on? Do these 5 points, you sleep until dawn!

By: jack Feb. 24,2023

My friend Arashi sent a message at about 4:30 am, "Ugh, can't sleep again, I don't know what's going on lately, I woke up at this point and slept so restlessly ......"

Across the screen, na sister can feel the pain of suddenly waking up in the middle of the night and then want to sleep and can not sleep! The strange thing is, someone can do a pillow to sleep, a sleep until dawn, while someone is the same as Arashi, always wake up in the morning and then difficult to sleep?

Waking up early and not being able to sleep may be the result of these 5 problems

Modern people work under great pressure and live a fast-paced life, many people have light or heavy sleep problems. Some people can easily fall asleep at night, but wake up at 4 or 5 am and can no longer fall asleep, resulting in a serious lack of sleep time.

This performance is clinically known as early awakening insomnia, which occurs mainly due to the following factors.

1、Eating too much before going to bed

The human body has the lowest metabolic capacity at night, and eating before bedtime will increase the metabolic burden in the body, which will also lead to excess energy, break the balance within the body, increase the body load, speed up blood circulation, make the sympathetic nerves overexcited, leading to insomnia and early awakening.

2、Sleep environment change

Changes in the sleep environment can cause physiological reactions, such as strong light, noise, too cold or too hot in the bedroom, etc., which may make people wake up early.

3、Excessive psychological pressure

Too much stress will put the body in a state of stress, and in order to stay awake and maintain individual reaction speed and muscle tone, the body will secrete a lot of adrenaline, resulting in a state of tension even before bedtime. Even if the body is already fatigued, but the brain is still hyperactive, it is easy to wake up at night and in the morning.

4、Early awakening in old age

With the growth of age, the body's functions are degenerating. For the middle-aged and elderly groups, melatonin secretion in the body is constantly reduced, the biological clock will be disrupted, and the situation of senile early awakening will occur.

5. Depressive early awakening

If you suddenly wake up early at a certain time repeatedly, and accompanied by poor mood, pessimism, depression and other symptoms, it may be related to depression. Excessive worry, sadness or depression can disrupt biorhythms and cause a decrease in sleep quality, early awakening, discomfort after waking or fatigue.

Do these 5 points, you have a good sleep!

Waking up early means that the body cannot keep up with the rhythm and is prone to sleep deprivation, which over time will lower the body's immunity and be attacked by bacteria and viruses, causing illness.

Relax your body and mind before going to bed

Before going to bed, take a bath, soak your feet, or drink a glass of warm milk, go for a walk outdoors for a few minutes, etc. You can also sleep induction, listen to some flat sleep-aiding music and relax your body and mind.

Do not eat too much before going to bed

Do not eat too much before going to bed, and should not smoke a lot, drink alcohol, strong tea and coffee, do not carry out strenuous physical activities, and do not carry out high-intensity brain activity, so as not to cause excessive excitement, resulting in insomnia.

Don't have too much fear of sleep

The more you are afraid of insomnia, the more you want to sleep, the more excited your brain cells will be, which in turn will aggravate insomnia. First of all, we should establish a correct perception of sleep, let nature take its course and look at it with a normal mind. The quality of sleep can be improved by calming your body and mind before going to bed and not thinking too much.

Daytime sleep should not be too long

Some people are used to napping, and a nap is one or two hours. Because of the human biological clock, too much sleep during the day, it will correspondingly shorten the sleep time at night, resulting in early awakening. Therefore, it is recommended that the nap time in about 30-60 minutes, should not exceed 60 minutes.

Moderate exercise in daily life

Moderate exercise can help improve the quality of sleep. In daily life, you can do brisk walking, running, climbing, swimming and other exercises to regulate the plant nerves, so that the excitement of the brain is inhibited or transferred to promote sleep.

In addition, if you wake up early, do not immediately get up or look at electronic products such as cell phones, but should slightly close your eyes, relax and try to go to sleep again.

Some experts say that waking up early is more harmful than staying up late. If you also have early wakefulness and it lasts for more than 2 weeks, you should be vigilant and carry out self-conditioning in time. For those who have little effect of self-conditioning, you can seek the help of a professional doctor to avoid more serious consequences.
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