This phenomenon, known as night awakenings, can be caused by a combination of stress, sleep disorders and environmental factors.
According to experts, stress can alter hormonal and neurotransmitter levels, and disrupt sleep quality.
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Waking up at 3am is a common experience that affects many people and can be related to various hormonal and psychological factors. This phenomenon, known as night awakenings, can be caused by a combination of stress, sleep disorders and environmental factors.
According to experts, stress can alter hormonal and neurotransmitter levels, and disrupt sleep quality. This can lead to fragmented sleep and early awakenings, particularly around 3 AM, when a slight spike in the stress hormone cortisol occurs.
Conditions such as sleep apnea and insomnia can make it difficult to maintain continuous sleep. Obstructive apnea, characterized by pauses in breathing, is a common cause of nighttime awakenings. Insomnia can also make it difficult to return to sleep once you’re awake.
Gastroesophageal reflux and alcohol or caffeine consumption before bedtime are factors that can disrupt sleep. Alcohol, although initially sedating, can cause awakenings when its effect wears off, while stimulants can increase cortisol levels during the night.
Exposure to artificial light, noise, inappropriate temperatures and a sedentary lifestyle can contribute to less deep sleep and increase the chance of waking up in the middle of the night. In addition, hormonal changes and age can influence sleep quality.
How to avoid nighttime awakenings?
Among the recommendations to avoid night awakenings The most important things to note are maintaining a routine (establishing a regular schedule for sleeping and waking up, even on weekends), managing stress (practicing relaxation techniques such as meditation or yoga can help reduce cortisol levels before sleeping), avoiding stimulants and alcohol in the hours before sleep can improve the quality of rest, creating an environment conducive to sleep, ensuring a dark, quiet environment at an appropriate temperature can facilitate deeper and more continuous sleep, limiting exposure to screens and exercising regularly.
Consult a professional if you suspect conditions such as sleep apnea or insomnia.
On the other hand, avoid long naps or late naps to avoid disrupting the natural sleep cycle, be careful with nighttime eating, avoid heavy meals before bedtime, maintain a clean and comfortable environment, and follow a relaxing routine before going to sleep.
Acute depression can be a significant cause of insomnia, particularly the type known as early morning insomnia, which is characterized by early awakenings, often in the early hours of the morning.a, like 3 or 4 AM, and difficulty falling back to sleep.
Neurologist, director of the Buenos Aires Neurology Institute.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
