Why do i keep waking up so early

The rudest wakeup call of all is your own body, dragging you out of a good dream before your alarm even goes off. And the worst part? This inevitably frustrating phenomenon, also known as sleep-maintenance insomnia , is a uniquely challenging issue to address. Because while there are a million and one solutions out there to help you fall asleep, there are far fewer options to choose from for staying asleep.

This kind of insomnia is one of a few different types. Figuring out which of these potential causes is affecting you is your next move. For example, poor sleep hygiene is one possible perpetrator, as is your evening glass of wine.

If you struggle with falling or staying asleep, you may be experiencing insomnia. Common symptoms of insomnia include:. Insomnia can be caused by a variety of factors :. If you think you may be struggling with insomnia , there are a variety of treatment options, including cognitive behavioral therapy , lifestyle changes, and sleep medications.

Excessive stress can negatively impact almost all of the body , affecting the musculoskeletal, respiratory, cardiovascular, and gastrointestinal systems. Stress can hurt your quality of sleep as well. A study of medical students found that those who reported higher stress levels also reported poorer quality of sleep. Sleep and stress likely affect one another, with poor sleep impacting your ability to handle stress, and stress impacting your ability to sleep well. Cognitive behavioral therapy for insomnia can help break this cycle.

Your nighttime awakenings might be a normal part of the aging process. Around middle age, adults begin to wake up more often at night and experience shortened sleep duration due to circadian rhythm changes. Older adults are also more likely to take longer to fall asleep at night and wake up too early in the morning, then struggle to fall back asleep. Both cognitive behavioral therapy for insomnia and strategic light exposure have been found to help.

Hormonal changes may prompt you to wake up during the night. People who are pregnant may also have disrupted sleep due to the physical changes in their body. If you are pregnant, try using a maternity pillow to make sleeping on your side feel more comfortable. If you are perimenopausal or menopausal and experiencing body temperature fluctuations, try investing in cool bedding or a fan to help you sleep more comfortably.

If you have concerns about your current medications, it is important to discuss them with your doctor. Lifestyle choices may also impact your ability to stay asleep through the night.

For example, one study found that people who do not maintain a set bedtime report more sleep-related problems. People who smoke are also more likely to report poorer sleep quality than those who do not. Additionally, some people wake up to smoke a cigarette during the night, further impacting their sleep quality. Research suggests regular, vigorous exercise may help you quit the habit if you smoke.

Attaining adequate sleep is especially important when you have chronic pain , but it can be difficult since chronic pain often causes nighttime awakenings that lead to inadequate sleep. Relieving pain and any related mood issues, such as anxiety and depression, can help with related sleep problems.

Waking during the night could be due to a variety of factors and may resolve with simple lifestyle changes, such as maintaining a consistent bedtime and avoiding electronic devices and caffeine in the evening. However, if you continue to wake up during the night despite making changes and these awakenings prevent you from attaining adequate sleep, you might want to reach out to your doctor.

Your doctor can help determine if there is an underlying sleep disorder, health issue, or mental health problem causing you to wake up during the night. Sarah has covered news topics for digital and print publications.

She holds a degree in broadcast journalism from the University of Nevada. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.

It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated September 8, Written by Sarah Shoen. When to Talk to Your Doctor. Insomnia If you struggle with falling or staying asleep, you may be experiencing insomnia.

Common symptoms of insomnia include: Trouble falling asleep Waking up during the night Waking up too early in the morning and being unable to fall back asleep Not sleeping soundly Not sleeping enough despite having enough time and the right environment for sleep Feeling tired during the day Insomnia can be caused by a variety of factors : Shift work Napping during the day Using technology in bed Inconsistent bedtimes Smoking, alcohol, and drugs Caffeine late in the day Pregnancy A bright or noisy room Physical pain A lack of exercise If you think you may be struggling with insomnia , there are a variety of treatment options, including cognitive behavioral therapy , lifestyle changes, and sleep medications.

Stress Excessive stress can negatively impact almost all of the body , affecting the musculoskeletal, respiratory, cardiovascular, and gastrointestinal systems.

Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Ohayon, M. Nocturnal awakenings and comorbid disorders in the American general population. Journal of Psychiatric Research, 43 1 , 48— 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.

But anxiety can also cause you to wake up in the middle of the night and have trouble getting back to sleep called middle insomnia, or sleep-maintenance insomnia. Waking up often in the night could signal that your hormone or blood glucose levels are fluctuating. If you have diabetes, check with your doctor to ensure that your blood sugar is properly controlled throughout the night.

Sleep apnea , menopause or thyroid dysfunction are among other medical causes for nighttime awakenings. Most of us wake up at least once a night but should be able to return to sleep with little effort.

Having chronic insomnia is different from just being a short sleeper — some people are able to function well and feel refreshed after regularly sleeping six or fewer hours each night. If your awakenings occur at least three nights a week for at least three months and result in daytime impairment, check with your doctor.

It helps to keep a journal about these awakenings and how you feel when you wake up. Try answering some of these questions:. There are many options on the market for sleep aids , including melatonin, your body's hormone that regulates your internal clock. Taken as a medication, melatonin can promote more sleep. The American Academy of Sleep recommends sleep aids only in conjunction with behavioral modifications to treat chronic insomnia. The comfort and neck support of your pillow is an important factor in sleep quality.

Adjustable pillows -- pillows with removable filler or inserts to allow customization of height and firmness -- are on the rise. By clicking "Subscribe" you agree to our Terms of Use. We'll be in touch every so often with health tips, patient stories, important resources and other information you need to keep you and your family healthy. Why do I wake up at the same time every night?