Do you wake up in the morning and think about life? Here’s a way to calm down and fall asleep

A strong, sufficiently long sleep ensures health and energy for activities undertaken during the day. Therefore, we should devote an appropriate amount of time to it and prepare for sleep in such a way as to avoid sleeplessness at night. But why do we sometimes wake up in the middle of the night, and when we start to think, it is at this time that every problem seems more difficult than during the day? And are there any home remedies for insomnia?

1. Lying down and waking up at regular times is crucial for a healthy, sound sleep
2. The cause of insomnia may be diseases that should be quickly diagnosed and treated, because the lack of an adequate dose of sleep deteriorates health
3. Morning insomnia occurs around 3-4 o’clock. This is the time when the deepest sleep is behind us and the body is about to wake up
4. The bothersome thoughts that circulate in the head in the morning can be soothed and falling asleep again is achievable. Therapists give effective techniques
5. Check your health. Just answer these questions
6. More information can be found on the Onet homepage

How many hours should you sleep?

One of the determining factors the need for sleep is age. Babies sleep almost all day. There is nothing to worry about the baby being asleep 12 or 17 hours a day. Yes long sleep ensures their proper development. This demand decreases with age. People over 60 need 6 to 7 hours of sleep. For adults, it is 7-8 hours a day.

Another factor that affects sleep length is health. Sick people and convalescents should sleep much longer than is recommended for their age group. Sleep promotes regeneration and recovery. It also increases immunity, which helps to fight diseases. For this reason, no matter how serious the disease is, doctors regard sleep as one of the key elements of therapy.

Daily Life Cycle and Sleep

Internal biological clock regulates the life processes of the organism. It determines the rhythm of sleep, wakefulness, changes in body temperature or the level of individual hormones. With the help of a detailed analysis, you can trace how our body functions throughout the day:

1. Morning. The day begins at around 7 a.m. with a spike in blood pressure, and a short time later with a decrease in melatonin secretion – this the hormone responsible for sleep. The intestines intensify their activity, there is an increase in testosterone secretion. The body wakes up and starts preparing for an intense day.
2. Day. Around 14 p.m. – 15 p.m. a person obtains the best coordination, concentration, and the fastest reaction time. This is the most advantageous moment during the working day. The peak of operational efficiency lasts until the afternoon.
3. Afternoon. Around 17 p.m. the body gets the best physical condition, at this time the strength of the muscles is at its highest and the blood pressure rises.
4. Evening. At this time, the body temperature rises and melatonin begins to be released.
5. Night. The bowel function slows down. At around 2 o’clock we fall asleep most deeply, and around 4 o’clock the lowest daily body temperature is recorded. 

Sleep – What Happens to Your Body While You Sleep?

Even when a person does not remember his dreams and has the impression that he only went to bed in the evening, and then suddenly woke up in the morning, a lot was happening in his body at that time.

1. A healthy bedroom – 10 rules that will help you sleep well

During sleep, important processes necessary for maintaining health are triggered. Lower heart rate, lower body temperature, and slower breathing are symptoms of slowing down your body’s vital functions. The circulatory and respiratory systems rest after an intense day of work. At the same time, there is increased regeneration. Thanks to this, we wake up full of energy. At night, they speed up cell division and antioxidant processes. They make us feel better after a good night’s sleep, but also look better. This is why sleep is said to be rejuvenating.

Where does insomnia come from?

Waking up once or twice at night, especially to use the toilet, has nothing to do with insomnia. It is completely natural, it affects most people. After waking up, we usually go back to bed and go back to sleep immediately.

The problem begins when you wake up repeatedly during the night, and when you wake up, sleep does not return.

Here are the most common causes of waking up at night:

1. Sleep apnea. It is caused by breathing disorders during sleep. Each time you wake up, sleep becomes shallower and does not fully recover, and as a result, drowsiness returns during the day.
2. Circadian rhythm disturbance. A good example of a dysregulation of the biological clock is jet lag after long air travel caused by a change in time zone. Temporarily, it falls out of the daily rhythm, the problem usually disappears after a few days. Sometimes it is related to the rhythm of shift work or the need for night vigilance during, for example, hospital shifts, and can also cause insomnia.
3. Stomach discomfort or pain. Both effectively wake you from sleep. The biggest problem is chronic pain. They prevent sleep, which in turn contributes to the lack of regeneration of the body, reducing immunity and exposure to further diseases. This creates a vicious circle.
4. Pollakiuria. It is not a cause for excessive worry if it is rare and is related to the fact that we have drunk too much fluid or consumed diuretics before going to bed. If the causes are different, they should be consulted quickly with a doctor, diagnosed and treated. 
5. Anxiety disorders. They usually occur paroxysmal or persist for some time. They cause tension that effectively puts sleep away.
6. Depression. Insomnia is an inherent symptom of depression. In addition, sleep disorders can aggravate it. They also cause the development of other somatic diseases.
7. Stress. It can cause morning insomnia due to the rush of thoughts, which is often also referred to as the “morning race of thoughts.” 

Reasons for insomnia so they are diverse. From diseases that need to be diagnosed and treated, to anxiety or the effects of stimuli that we have excess during the day. They also make it difficult to calm down, calm down, and prepare for sleep.

1. What is the risk of insomnia? Serious health effects

Why do we reflect on our problems in the morning?

Most often, insomnia occurs around 3am. It is related to the already mentioned circadian life cycle. At this time of night, our deepest sleep is over, body temperature rises, melatonin levels slowly falls, but rises instead level cortisol, a stress hormone. The body begins to prepare for the start of a new day.

This is the time when, if we wake up, it will be difficult to fall asleep again because of the thoughts that start to circulate in our mind. We reflect on recent events, but also start planning the next day. It is hard to fight off bothering thoughts, especially when the beginning of the day is to be full of activities, important tasks and events.

Cognitive therapist Jamie Cobb believes that night is a time when a person’s physical and cognitive abilities become very low. The ability to cope with problems while awake in the middle of the night in bed is not great, and the dilemmas grow to enormous proportions.

The possibilities of getting out of difficult situations that we can easily find during the day, at such a moment and in this condition of the body, are unsolvable.

Morning insomnia – techniques for dealing with insomnia

Waking up from sleep an hour or two before your alarm goes off can also be very frustrating. People get nervous that the hours go by and they don’t fall asleep again. They are worried that they will be sleepy during the day.

1. The worst habits before falling asleep

There are the following methods of falling asleep again after waking up:

1. Use of an eye mask and earplugs. This is helpful, especially when the surroundings are not conducive to falling asleep again – there is noise or the rising sun shines through the curtains.
2. Refraining from reaching for the phone and checking your e-mail or reading the press. Electronic devices awaken.
3. If the recurring thoughts are about errands, it is a good idea to get up and then write down an assignment for the day. This will allow you to finish bothersome thoughts.
4. Read a few pages of a book that will allow you to calm down and redirect your thoughts to different directions. The condition is that the book should not stimulate intellectually, force you to think. It is best to reach for light fiction.

If the time to get up is short, e.g. 1 hour, after unsuccessful attempts to fall asleep again, it is better to get up and start the day earlier than turning over from side to side for another hour.

Sleep hygiene – how to ensure a healthy and long sleep?

In order to avoid frequent waking up at night and problems with morning insomnia, use the principles of sleep hygiene recommended by therapists dealing with this issue:

1. You should lead a regular lifestyle, constant, repetitive rhythm of the day. Make sure you use consistent bedtime and getting up at the same time.
2. Adequate diet should promote healthy rest. It is worth avoiding excess caffeine, especially in the afternoon, and limiting the consumption of coffee, tea, chocolate and carbonated drinks. It will also help to give up nicotine or alcohol and eat easily digestible dinners.
3. Physical activity. Exercise in the second part of the day is recommended. Throughout the day, you should take care of a hygienic lifestyle: take breaks at work, ventilate rooms, take walks or other forms of activity.
4. Good conditions in the bedroom. The bed should be comfortable, the room aired before going to sleep, and the curtains opaque and shaded for the night so that the rising sun does not interfere with sleeping in the morning.

Before going to bed, you should treat yourself to a relaxing facial massage, which will not only help you relax, but also improve the condition of your skin. For this purpose, special accessories may be useful, eg Bioherba dry face massage brush or Rotating body and face massager, which can be ordered separately or in the Face oval modeling kit with booster.

Sleep is one of the most important parts of the daily life cycle. Ensuring a healthy, sufficiently long rest has an impact not only on health, but also on how effectively we function during the day. It supports the body’s ability to regenerate, restores youth and gives energy to life.

In most situations, we can ourselves influence whether our sleep is healthy and valuable. The way we approach sleep is perfectly illustrated by the saying, “When you make your bed, this is how you sleep.”

See also:

1. Where does insomnia come from?
2. Sleep phases
3. How to sleep to get enough sleep?