Next time you wake from a sound sleep and roll over to see those familiar numbers on the bedside clock, know that many others are doing the same thing. Show
Whether your time is 3 a.m. or 1 a.m. or any other time, you’re one of many people who experience regular nighttime awakenings. The time — while it may be surprisingly predictable, down to the minute — really isn’t significant, says psychologist and sleep expert Alexa Kane, PsyD.
Regardless, nighttime awakenings are a common phenomenon and usually harmless, especially if you easily doze off again. They do not mean you’re a bad sleeper. And they do not mean you have insomnia. When are regular awakenings a problem?Waking up at night, by itself, isn’t a problem. However, waking up and staying awake can be. “If you wake up and begin to experience worry, anxiety or frustration, you likely have activated your sympathetic nervous system, your ‘fight-or-flight’ system,” says Dr. Kane. “When this happens, your brain switches from sleep mode to wake mode. Your mind may start to race, and your heart rate and blood pressure may go up. That makes it much harder to get back to sleep.” This stress response can lead to insomnia, a full-blown sleep disorder. Regularly waking up at night also can be a symptom of sleep apnea. If you have this disorder, you occasionally stop breathing during sleep. Besides waking you up, sleep apnea can disrupt your heart rhythm and reduce the flow of oxygen to your body. Other symptoms of sleep apnea include:
“If you have these symptoms, see a physician sleep expert,” says Dr. Kane. “Untreated sleep apnea can cause heart disease, diabetes, obesity and other health problems.” Next time it happens, do thisThe next time you wake up at 3 a.m. (or whatever time), give yourself 15 to 20 minutes to doze back into dreamland. It’s OK. If you’re awake longer than that, it’s best to get out of bed, says Dr. Kane. “Our brains are highly associative,” she says. “That means if we stay in bed for a long time when not sleeping, our brains can associate the bed with wakeful activities like worrying and planning, instead of sleep. Getting out of bed breaks that association.” When you get out of bed, do something that promotes sleep:
“Relaxation exercises can help you shut off your body’s fight-or-flight response and activate a rest-and-digest response,” says Dr. Kane. “When your body calms down and you feel sleepy again, head back to bed.” Consistency is keyThe 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, even on weekends. Having other good sleep habits is just as important.
The more you follow these recommendations, the faster you’ll put your nighttime awakenings to bed once and for all, she says. “We often see chronic insomnia develop in people with ineffective sleep routines — such as waking at 3 a.m. and staying in bed for hours trying to fall back to sleep,” says Dr. Kane. “This behavior leads to the association that bed does not mean sleep and, therefore, reinforces insomnia.” When to see a sleep expertWhen your lack of sleep starts to mess with your work performance, concentration or memory, or is causing you distress, it’s time to see a sleep expert. Your primary care provider can help you find one. Not sure if it’s that bad? There are a number of wearable devices and apps that can help you track your shut-eye time. Related Articles
Every passing hour has a certain significance as each number holds a value, meaning, symbol or synchronicity. If you’re waking up between 3 am and 5 am in particular, you’re likely in the midst of a spiritual awakening. Instead of going back to sleep, you might want to pay attention to your thoughts and feelings at this time as they may be very revealing. Here is the significance of this time of the night and why your body may be waking you up on purpose. You May Have Unmet Spiritual NeedsWaking up between 3am and 5am without an alarm has something to do with the energy meridian that runs through the lungs. Stress, grief, or sadness can weigh heavy and cause an imbalance of lung energy. This can in itself be a message. It might be your soul trying to express its unmet spiritual needs. It may be asking for you to connect back to it so that you can find inner rest. Think of it as your lungs literally reaching out for help and for your awareness. You May Be Receiving A Message From A Higher PowerYou might want to seriously consider that waking up at this time is sign from a higher power. This force is trying send you a message from the other side, so pay attention to what it has to say. Try to remember what you just dreamed about, or note down the first thoughts that come to mind. Remember that the veil between you and the other side is thin at this time and makes it easier to receive guidance from a spiritual perspective. It is also referred to as the witching hour, so it makes sense to receive a call from a spirit. You May Be Receiving GuidanceIf you are waking up at this time on a regular basis, you may be needing guidance to get you on the right track with your purpose and soul’s mission. We are all a part of this world for a reason, and if you are close to yours, you might just be needing a little clarity. During this time period, your mind has easy access to the hypnagogic state. This is a state of consciousness that is in between being awake and being asleep. In a sense you’re awake but you’re not quite grounded in reality, so you’re able to access your subconscious and the dream world without being quite asleep. Being in between these two words can activate your clairvoyant perception. Waking Up At 3 AmThe number 3 is associated with the angels. The angels sometimes try to send a signal that transmits love and good vibrations into you. They also sometimes try to connect with your essence. For example, if you see the number 3, three times or wake up at 3:33 am, you get the value of 9 (3 + 3 + 3) which indicates that a blessing is coming your way. 333 is a number that indicates growth and breaking of barriers. Waking Up At 4 AMThis is the time at which your body temperature is lowest, so you may be waking up because your body is either too hot or too cold. However, your mind may also be imbalanced and lost in duality, such as between being cold or hot. The number 4 is also a conscientious number with a focus on long-term security. In numerology, the number 4 may be leading you to focus. Maybe you’ve been trying to do too much at once and it’s preventing you from building one solid foundation to stand on. Waking Up At 5 amAsk yourself if you’ve been too critical of yourself lately. Number 5 has been the symbol of love and marriage since ancient times. This includes self-love. Trust yourself, and your process, and the rest will follow. They say that if the number 5 appears to you, your guardian angel may also have a message about your love life. It is also the angel number for loyalty. Feed yourself and your relationships and they will nourish you back. You May Be Given An Opportunity For ManifestingSince 3:00AM and 5:00 AM is a time of spiritual awakening that allows for close contact with the other side, it may also be the ultimate time being for manifestation. You are being given an opportunity for a powerful co-creation so ask directly for what it is that you want. Such a powerful communication with the Spirit can be magnetic in attracting incredible blessings into your life. Every passing hour has a certain significance as each number holds a value, meaning, symbol or synchronicity. If you’re waking up between 3 am and 5 am in particular, you’re likely in the midst of a spiritual awakening. Instead of going back to sleep, you might want to pay attention to your thoughts and feelings at this time as they may be very revealing. Here is the significance of this time of the night and why your body may be waking you up on purpose. TIMESOFINDIA.COM | Last updated on - Nov 26, 2021, 21:00 ISTExplore more Stories
Waking up in the middle of the night isn’t uncommon. Most people actually awaken several times at night without even noticing because they fall back asleep quickly. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia. Altering your sleep habits, reducing stress, and seeing your doctor about factors that may cause disrupted sleep can help you avoid these unwanted awakenings. Read on to learn more about causes and solutions for waking up in the middle of the night. Nighttime sleep involves multiple sleep cycles. It’s not uncommon to wake several times a night during these cycles, though most of the time you’ll go right back to sleep afterward. These cycles occur throughout the 7 to 9 hours of sleep adults typically need. Sleep cycle stagesThe stages of a sleep cycle include:
The length of each stage will vary throughout the night. You have longer deep sleep cycles earlier in the night and longer REM sleep cycles as morning approaches. REM sleep is lighter sleep when dreams occur. There are many reasons you may wake up at 3 a.m. You might awaken infrequently during a time of stress. Or your 3 a.m. wake-ups may be a sign of insomnia. It may be difficult to identify the cause of these bothersome disruptions to your sleep, but here are some reasons you may find yourself awake at 3 a.m. StressStress may be the first thing to consider if 3 a.m. awakenings are a new thing. When you feel stressed, your body activates your sympathetic nervous symptom, and you may jolt awake in the middle of the night. You may experience an increased heart rate and blood pressure. These bodily changes can make it difficult to fall back asleep. Your stress levels may be elevated if something in your life is causing anxiety or worry. Stress could be related to changes or uncertainty surrounding your job, relationships, health, or finances. You should discuss your stress levels with your doctor if they’re prolonged. Therapy or lifestyle adjustments can also reduce stress. InsomniaInsomnia is a diagnosable sleep condition in which you have difficulty falling back asleep after waking at night on a regular basis. A significant portion of the population experiences insomnia. One study found that 10 to 20 percent of the population has insomnia and that the rate increased to 40 percent in older adults. AgingAging plays a huge role in your sleep cycles. When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep. As you age, the quality of your sleep decreases, as you spend less time in deep sleep. Therefore, you’re more prone to awakenings from external factors like noise and light. Your sleep-wake times may also shift with age. You may go to bed and wake up earlier than you did at a younger age. Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. One study showed that cognitive behavioral therapy and light therapy can improve your sleep quality. MedicationsYou may take a medication that interferes with your nightly sleep. These can include:
Talk to your doctor if you suspect a medication is causing you to wake up in the middle of the night. You may be able to try another medication for your condition or practice lifestyle modifications that promote quality sleep. Other health conditionsYou may develop a condition that affects your sleep and causes a 3 a.m. wake-up. Some of these conditions include:
Treating an underlying condition may help you sleep better and manage insomnia. If you suspect you have one of these conditions, your doctor can help diagnose and treat it. Lifestyle choicesPreparing yourself for quality sleep is very important. Not practicing good sleep hygiene may cause nighttime awakenings. Poor sleep hygiene can be caused by: Changing these habits can improve your sleep significantly. Talk to your doctor if you think that you need professional assistance making some of these lifestyle adjustments. There isn’t a one-size-fits-all approach to better sleep. In most cases, sleeping medications aren’t going to be the magic pill to help you avoid nighttime awakenings. Instead, using several of these strategies to get quality nighttime sleep may help you avoid the dreaded 3 a.m. wake-up:
Browse our sleep shop and discover all the best products for achieving deeper sleep If you find yourself waking up at 3 a.m. and have difficulty falling back asleep on a frequent basis, it’s important to talk to your doctor. Your doctor may suggest you try a sleep study to find out more about your sleep cycles. Treatments for insomnia may include lifestyle modifications, adjustments to your sleep-wake times, or therapy. You may also want to see your doctor if these wake-ups cause problems for you during the day. Problems associated with a lack of consistent sleep may include:
Waking up at 3 a.m. can be bothersome, but it’s not always a sign of a larger problem. Temporary stress could prompt you to wake up in the middle of the night every so often. More frequent wake-ups at 3 a.m. that keep you up for a significant amount of time could be the sign of insomnia or another health condition. If your sleep is disrupted on a regular basis, talk to your doctor to find out more about the underlying reasons for the wake-ups. Practicing good nighttime habits before bed can help you fall and stay asleep. |
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