How to Deal with Early Morning Awakenings
Early morning awakenings can be a difficult and draining experience for many. Not only does it disturb the much needed rest and quality sleep but it can also feel exceptionally frustrating. However, it doesn’t have to be this way, and there are some simple and straightforward solutions available for those who struggle with early morning awakenings.
Understanding the cause behind the awakenings is the first step toward tackling the problem. Stress, lifestyle, dietary options, and medications are all things to consider when looking into why the early morning awakenings are happening. Once the cause has been determined, then strategies can be put into place to begin alleviating the problem.
In some cases, lifestyle adjustments such as improving sleep hygiene, following a proper sleep schedule, avoiding caffeine and alcohol before bed, and managing stress levels can be very effective in reducing the effect of early morning awakenings. Other helpful measures include increasing exposure to natural light and practicing calming activities before bedtime.
Developing Healthy Sleep Routine
Establishing a good sleep routine is one of the most effective ways to combat the issue of early morning awakenings. Setting up a consistent sleep schedule and going to bed and rising at the same time each day can help condition the body to sleep during the night and remain in slumber until it’s time to start the day.
It’s also important to make sure that the environment where you are sleeping is as ideal for rest as possible. This includes having a comfortable mattress and pillows, keeping the room dark, using blackout curtains, monitoring the temperature of the room and reducing the amount of noise as much as possible.
Setting Your Body’s Internal Clock
Another important factor in dealing with early morning awakenings is setting your body’s internal clock. This can be done through exposing yourself to natural light early in the morning and engaging in activities that relax the mind and body during the evening hours. For example, taking a warm bath or shower in the evening or listening to calming music just before bed can be helpful in allowing your body to drift off into a restful sleep.
Additionally, avoiding all screens (like phone, TV, and computers) 60 minutes before bedtime is advised. The blue light emission from screens can reduce melatonin, a hormone responsible for inducing sleep. Taking the time to read and practice deep breathing or mindfulness before hitting the hay can help you switch off, relax and transition into a peaceful slumber.
Finally, avoiding naps and exercise during the later parts of the day is recommended. Participating in activities like yoga or tai chi in the morning can help prepare your body for a restful day.
Avoiding Mindless Snacking
An overlooked contributor to early morning awakenings is mindless snacking at night. Eating snacks with sugars, starches, alcohol, and caffeine can disturb sleep and lead to early morning disruptions. Reducing snacks, eating dinner earlier in the day and avoiding caffeinated beverages altogether can help immensely.
Strategies to Utilise:
- Develop a healthy sleep routine
- Set your body’s internal clock
- Avoid mindless snacking at night
- Improve your sleep hygiene
- Make your bedroom as ideal for sleep as possible
- Avoid screens and caffeine before bed
- Engage in calming activities before bedtime
Conclusion
Early morning awakenings can make life intolerable but it doesn’t have to be this way. By using these strategies and creating good habits, you can be better armed against these dreaded episodes and become a better host of a more peaceful and restful sleep!