Khaberni - The phenomenon of suddenly waking up at 3 AM occurs frequently among a wide section of people, sparking questions about sleep efficiency and physical health.
Science clarifies that sleep does not proceed in a straight line, but is distributed over cycles ranging from 90 to 110 minutes each, during which the brain goes through stages of light sleep, deep sleep, and rapid eye movement.
As sleep becomes lighter towards the morning and the periods of deep sleep decrease, waking up in the early hours becomes very natural, with adults typically experiencing about 4 to 6 sleep cycles per night, each ending with a light sleep stage that increases the likelihood of awakening.
The impact of stress hormones and daily habits
Stress is closely linked to this nocturnal wakefulness; in the early morning, the body begins to raise cortisol levels in preparation for the day, a hormone that increases alertness.
If the mind is burdened with work or relationship concerns, the transient wakefulness quickly turns into an episode of excessive thinking, where thoughts appear more intense and difficult to overcome at night.
Daily habits play a pivotal role in this context, as alcohol may promote rapid onset of sleep but disrupts sleep quality in the latter half of the night, while caffeine remains in the body for many hours, affecting the quality of rest if consumed within 6 hours before sleep time.
Breaking the cycle of insomnia
Watching the clock during the night and increasing anxiety about not being able to return to sleep turns the bed in the person's mind from a place of rest to a source of stress, according to "sciencealert".
Experts recommend following "sleep hygiene" to ensure the stability of the biological clock, such as maintaining a consistent wakeup time daily, providing a quiet sleep environment, and avoiding screens and light in the late evening.
If wakefulness continues for a long period, it is advisable to leave the bed and engage in a relaxing activity to break the association between the bed and waking up, along with managing daytime stresses through meditation or breathing exercises to reduce tension before settling down at night.
