When faced with an early wake up call before the scheduled alarm, experts suggest that individuals consider their sleep needs and the time remaining until the alarm. Learn more below!
The Importance of Sleep and Tips for Dealing with Early Wake Up Calls
Most adults require 7-9 hours of sleep, and if this quota hasn’t been met, it’s generally advisable to return to sleep. However, an exception exists: if the alarm is set to go off within 90 minutes, staying awake is recommended to avoid disrupting a full sleep cycle, which can lead to grogginess.
Dr. Raj Dasgupta, an associate program director of sleep medicine fellowship at the University of Southern California, emphasizes that waking up shortly before the alarm could indicate a harmonious alignment with one’s circadian rhythm, which is a positive sign.
To prevent unnecessary time-checking and anxiety over early wake-ups, it’s advisable to cover clocks or place phones out of reach during the night. Even if one can’t fall back asleep entirely, resting in a relaxed state is considered beneficial, akin to meditation.
The importance of sufficient sleep cannot be overstated. Inadequate sleep can have detrimental effects on heart health, metabolism, immune function, and cognitive abilities. Studies have shown that insufficient sleep increases the risk of strokes and may worsen early Alzheimer’s disease in predisposed individuals.
To improve sleep quality and duration, experts recommend adhering to a consistent sleep schedule, even on weekends, and incorporating relaxation techniques like deep breathing and meditation if one awakens during the night. Creating a calming bedtime routine, which includes avoiding screens, large meals, caffeine, alcohol, and nicotine before bedtime, is essential. Additionally, maintaining a comfortable sleep environment with minimal noise, darkness, and optimal temperature, along with quality sleep accessories, such as a good mattress and pillows, can promote better sleep hygiene.
In cases of persistent early awakenings, it is advisable to consult a healthcare professional or a sleep specialist, as this may indicate an underlying sleep disorder like insomnia or sleep apnea.
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