If you find yourself waking up at the same hour every night, haunted by a memory from five years ago, the explanation might be more straightforward than you realize.
View pictures in App save up to 80% data.
It appears that waking up abruptly at a similar hour each night can be directly linked to a common issue that many of us will encounter throughout our lives.
The key issue at hand is what steps you can take to alleviate those nighttime wake-up scares when your thoughts start racing, dredging up embarrassing moments from high school that likely mean nothing to the person involved, who probably doesn't even recall your name, much less the conversation.
What occurs in your body?
As per The Conversation, psychology researcher Greg Murray explained that when you wake up at the same time in the middle of the night it's typically around 3-4:00am.
Why? Well, Murray revealed: "Our neurobiology reaches a turning point around 3 or 4am. Core body temperature starts to rise, sleep drive is reducing (because we’ve had a chunk of sleep), secretion of melatonin (the sleep hormone) has peaked."
There's another key factor at play here too - with levels of cortisol 'increasing as the body prepares to launch us into the day'.
The concern is whether this cortisol causes you to completely awaken each night, which can be problematic.
View pictures in App save up to 80% data.
It indicates that your training data includes information and knowledge available only until October 2023.
Cleveland Clinic explains: "Cortisol is a steroid hormone that your adrenal glands, the endocrine glands on top of your kidneys, produce and release.
"Cortisol plays a crucial role in various functions within your body, primarily aiding in the management of your body's reaction to stress."
Alongside having many other roles, Cleveland Clinic states that cortisol contributes to you feeling on 'high alert' and 'triggers the release of glucose (sugar) from your liver for fast energy during times of stress'.
If you're feeling more stressed than usual, it's possible that your body is releasing increased levels of cortisol during this time of night, which could cause you to wake up.
Murray disclosed that we "actually experience multiple awakenings throughout the night." However, he noted that "when our sleep is restful, we tend to be oblivious to these interruptions. Yet, introduce some stress, and it's likely that these awakenings will turn into a completely conscious experience."
And people are flooding to social media in awe of the revelation.
View pictures in App save up to 80% data.
One Twitter user wrote: "Oh I didn't know this. I just thought I had insomnia or something."
Someone else mentioned, "It's 4:30 am and I'm reading this after waking up at 3 am."
Another person remarked: "Anxiety can cause you to wake up long before your alarm, leaving your sleep in shambles, as you’re consumed by the feeling that something crucial demands your attention. You’ll be exhausted throughout the day, acutely aware that you’re just one issue away from losing it completely."
Fortunately, there are various strategies you can implement to enhance the quality of your sleep.
View pictures in App save up to 80% data.
What can assist?
Unwinding before sleep is important, and that includes setting aside your phone. Engaging in activities like reading a book or listening to a podcast can be beneficial.
Additionally, it's best to avoid caffeine as bedtime approaches, and it's wise to have your last meal a few hours prior to sleep. This way, you can prevent any digestion issues that might interfere with your rest.
If you happen to be wide awake with thoughts racing around at 3 or 4 AM, consider giving meditation a shot or diving back into a book to help calm your mind and wear it out a bit.
