Top tips to stop waking up before your alarm goes off
It happens to many of us on a daily basis - turning over in bed, opening our eyes, and realising we've woken up before the alarm's gone off.
Whether it's an hour - or mere moments - before, we can all relate to that almost eerie sense of stillness of just lying there in quiet contemplation, waiting for the inevitable reminder it's time to get up.
In fact, it can happen on such a regular basis, it can leave you questioning why you ever bother actually setting an alarm in the first place!
So why do we often wake before it's necessary? Well, sleep expert for , Max Kirsten, says this phenomenon can happen for several reasons, both physiological and psychological.
Here's why:
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Circadian Rhythm: Your body operates on a natural sleep-wake cycle known as the circadian rhythm. This rhythm is influenced by factors like light exposure, meal timings, and daily routines. Your body has an internal clock that regulates when you feel sleepy and when you naturally wake up. If you consistently wake up around the same time every day, your body might start to anticipate waking up at that time, aligning with your circadian rhythm. So, waking up right before your alarm could simply be your body's internal clock signalling that it's time to wake up based on your regular sleep schedule.
Sleep Cycles: Sleep occurs in cycles, with each cycle consisting of different stages: light sleep, deep sleep, and REM (rapid eye movement) sleep. These cycles typically last around 90 minutes each. Waking up during the lighter stages of sleep makes it easier to wake up feeling refreshed and alert. Your body is naturally programmed to wake up at the end of a sleep cycle, which may coincide with the time your alarm is set to go off. Therefore, if you wake up just before your alarm, it could mean that you've completed a sleep cycle and your body is naturally transitioning to a lighter stage of sleep in preparation for waking.
Stress and Anxiety: Sometimes, waking up before your alarm could be due to stress or anxiety. If you're worried about oversleeping or have something important planned for the next day, your body might become more alert as you approach your wake-up time, causing you to wake up prematurely. Stress hormones like cortisol can disrupt sleep patterns and make it harder to stay asleep until your alarm goes off.
Environmental Factors: External factors such as noise, light, or temperature changes can also influence your sleep quality and wakefulness. If there's a sudden noise or change in your environment, your body might rouse from sleep even before your alarm goes off.
Sleep Debt: If you consistently don't get enough sleep, your body may try to compensate by waking you up earlier. This could be a sign that you need to prioritise getting more sleep to avoid accumulating sleep debt, which can have negative effects on your physical and mental health over time.
In conclusion, waking up right before your alarm can be a combination of factors including your circadian rhythm, sleep cycles, stress levels, environmental factors, and overall sleep quality. It's usually not a cause for concern unless it's accompanied by other sleep disturbances or if it significantly affects your daily functioning. If you find yourself consistently waking up before your alarm and feeling tired during the day, it may be worth adjusting your sleep habits or consulting a healthcare professional for further evaluation.
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Top tips to get the best sleep possible
We should never underestimate the importance of quality sleep - but how many of us get the recommended seven to nine hours a night?
Not many, we'd wager, but routinely missing out on enough shut-eye is well known to increase the risk of several health problems, including diabetes, heart disease and dementia.
- Tire yourself out during the day by keeping busy and active - but make sure to take it easy towards bedtime.
- Don't take naps during the day.
- It always pays to have an ingrained night-time routine, and to make sure your bedroom is nice and relaxing. This can be achieved by thick curtains or maybe blackout blinds, a comfortable room temperature and cosy bedding. Make sure not to use any electronic devices in bed.
- Cut down or, better still, eliminate caffeine and alcohol in the evening.
- It is impossible to force yourself to sleep. This is why experts advise the slumber-challenged to get up and do something relaxing for a while, such as reading a book. This will eventually make you feel sleepy.
- If you work antisocial shifts, it can be a good idea to enjoy a short nap before your first shift in a run of nights to help with the transition. If you are coming off nights, try a little nap to see you through and then have an early night.
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