The phenomenon of waking up at about 3 am, or even a little later, it is really common. Far from being a mystical or supernatural explanation, it is actually a very common type of problem related to sleep disturbance due to anxiety.
However, it is a phenomenon that should be explained in detail in order to understand better and, in turn, face it. Waking up at this hour in the morning and not being able to fall asleep again, is a very serious problem if repeated over many days. Hence the importance of knowing how to properly manage this situation.
There are many publications associated with this very common phenomenon. However, we must be clear that there is nothing strange about it, and that is really a reaction of our brain at a high state of anxiety that we feel at a point in time or, on the contrary, become a persistent sleep disturbance we should start trying.
It is therefore important to take into account all the symptoms that often accompanies Waking up between 3 and 4 am:
- At the time when the person wakes up at this hour feels great anxiety and restlessness.
- Palpitations and a sense of threat appear.
- When we go back to sleep, we is impossible. This increases our anxiety, negative thoughts and inability to sleep.
- To reconcile the dream, this will be very light, which will make us raise our tired.
- This phenomenon, waking up at about 3 am, can be repeated about twice a week.
Anxiety and the phenomenon of waking at dawn
Why do I wake up usually about 3 am?
If during the week you start to notice that you wake up suddenly in the early morning and almost always during these hours, ask first if you’re worried about something, if you feel threatened by a problem if your job requires you too much or if Today, you have an emotional problem.
All these factors generate an anxiety that we are not always aware, and how our brain reacts to this problem is through sleep. We started having trouble sleeping, and when we do, the voltage generated and accumulated causes wake suddenly and with a sense of threat.
Let’s look in more detail:
- Anxiety directly alter our central nervous system (CNS), which begins to make small changes in their biochemical and neurochemical systems involved in the sleep-wake cycles. All this will directly affect the phases of sleep (non-REM and REM).
- Generally, in these cases, to go to bed, sleep costs us so we just falling asleep around midnight. The anxiety will make our dream is fragmented and that it costs a lot to get to the REM phase, where the It is deep and restful sleep. In turn, this anxiety in our brain interprets it as a threat, as something that we must escape. The feeling alert, makes violently wake a few hours asleep Had we, that is, about 3 am.
- It is a natural reaction of the body to a state of anxiety, where our neurotransmitters are altered causing changes in our sleep.
How I can deal with this problem?
We are before a sleep disturbance caused by anxiety. To sleep properly, it is necessary, first, we address these sources of stress, the problem that we are generating anxiety.
- It is important to recognize that something is happening. Waking up in the morning with a feeling of fear or threat is a direct sign that something is wrong. Ask yourself why that is, what you are in your life that bothers you, that makes you unhappy or that inspires a sense of threat.
- Make small changes in your life, set priorities and, in turn, varies some habits for your brain to find new stimuli and vent tensions.
- It is highly desirable that, after dinner, you knew a relaxing walk at least half an hour . Come on, breathe deeply, relativize things. Relax.
- When you get home, take a relaxing bath and go to bed in peace. The last thing that you do is think of “I sleep well all night tomorrow to perform adequately.” This thinking creates stress in your brain because it sees it as a pressure, as an obligation: “I have to sleep.”
- It is best to empty your mind and think of nothing. You can take a book to bed and focus on the story, nothing more.
- Make sure that the room is fresh and airy and also smell good. According to experts, the most suitable temperature for sleep is 20° C. By the time we get beyond 25° C our body and it is not comfortable. Remember!