Quality sleep is the key to good he alth. However, for many it happens that the night starts well, then a sudden awakening follows, after which it is no longer possible to fall asleep fully. What is it connected with? Why do you wake up at 3 am?
Sleep phases
Why do people wake up at 3 am? Most likely, this is due to a certain phase of sleep. Almost everyone knows that sleep consists of certain periods, repeating one after another. Each cycle lasts approximately an hour and a half and consists of non-REM and REM sleep. Deep sleep is the most important for the body, it helps to restore the strength and function of the brain. During REM sleep, a person also rests, but the activity of the body is increased. During this time, any noise or discomfort can wake you up.
To get a good night's sleep, you need to go through at least four full sleep cycles. An adult he althy person should sleep at night for about 6 hours. Many people ask the question "why do I wake up at 3-4 in the morning." Notit is excluded that this is due to early going to bed. As a result, by this time the body already feels rested.
Insomnia
Why do you wake up at 3 am and feel bad all the next day? Obviously, I had to deal with insomnia. There can be many reasons for this state of affairs. Most often this occurs after excessive mental or physical exertion. The body is so tired that it simply cannot “turn off”. Even if you manage to fall asleep, then awakening at night is inevitable. In addition, then it is no longer possible to fall asleep normally. Unpleasant symptoms can be observed against the background of stress or depression.
Improper nutrition can also lead to the development of insomnia. Why do you wake up at 3 am? It is possible that this is due to the habit of eating at night. This leads not only to sleep disturbance, but also to the appearance of extra pounds. It is also not recommended to load the stomach before going to bed.
It is also not recommended to break the daily routine. Night awakenings are often observed in those who sleep a lot during the day. As a result, the body feels rested. An extended night's sleep is simply not necessary.
If night awakenings are observed for a long time, it is worth consulting with a specialist. The pathological process can progress. Lack of proper sleep will lead to the development of other unpleasant symptoms - headaches, decreased concentration, etc.
How to deal with insomnia?
First of all, you need to find out why you wake up at 3 am. The cause of insomnia must be eliminated. Excessive physical and emotional stress before bedtime should be minimized. The last meal should take place two hours before bedtime. If insomnia is a consequence of stress and you can’t cope with negative thoughts on your own, you should make an appointment with a psychologist.
If sleep problems are temporary, you can use one of the many methods to combat insomnia. The first thing to do is create a special evening bedtime ritual. Every day you need to perform the same actions, which will give a signal to the brain “we will soon sleep.” For many, it is enough to ventilate the room, do hygiene procedures and make a bed. A favorite book helps you fall asleep quickly.
Relaxation exercises show good results. They can also be carried out if you had to wake up in the middle of the night and cannot fall asleep again. It is necessary to lie on your back and relax all the muscles of the body, including the face. If you find the right position, sleep will come in 5-10 minutes.
Insomnia in children
Why does a child wake up at 3 am and can't sleep? If we are talking about a baby up to a year old, it is possible that the baby has confused day with night. In this case, it is necessary to rebuild the child's biological clock, to give him less sleep during the day. Of course, you will have to endure whims for several days, but soon there will be a night's sleepadjusted.
It often happens that children closer to a year wake up at night and cry. Babies calm down only if you take them in your arms. There is a simple psychological explanation for this. The child gets used to falling asleep under motion sickness. And if something woke him up, the baby can no longer fall asleep on his own. This situation will continue until the baby is taught to sleep on its own.
To help your child sleep more peacefully at night, you can practice co-sleeping. Even if the baby wakes up at night, he will feel safe and learn to fall asleep on his own.
Conclusion
Frequent nocturnal awakenings with the inability to fall asleep fully is a problem that must be addressed. If sleep disturbances are observed for a long time, you can not do without the help of a specialist. It is important to find out the cause of insomnia, adjust the daily routine, and refuse night snacks.
If your child has trouble sleeping, see a pediatrician for help.
