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Having trouble sleeping and waking up early often? Try this!

Release date:

2022-11-05 17:22

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Do you often wake up early? As we age, our sleep duration tends to shorten, leading to situations where you find yourself awake before dawn—typically one or two hours earlier than your usual wake-up time. This not only reduces your total sleep duration but also lowers sleep quality, making it a form of "early awakening." Like insomnia, early waking can negatively impact your overall health. Prolonged sleep deprivation doesn’t just leave you feeling physically exhausted and mentally sluggish—it can also weaken your immune system, making you more susceptible to illness and significantly affecting the proper functioning of your body’s vital processes.

What causes early waking?

1. Physical ailments can lead to early waking—for instance, stomach pain, bloating, or even difficulty breathing can disrupt your sleep. Additionally, medications and stimulating foods may also contribute to early awakenings. If you frequently find yourself waking up early due to physiological factors, it’s important to seek medical attention promptly.

2. Environmental factors can lead to early waking. In everyday life, temperature, light, and noise are three common factors that often cause us to wake up too early. Fortunately, we can prepare in advance for these external influences—options like turning on the air conditioner or wearing earplugs are excellent ways to stay ready and comfortable.

Psychological factors such as anxiety and depression can lead to early morning awakenings. According to a survey from the 2022 China National Health and Sleep White Paper, psychological issues are a significant contributor to sleep disturbances. Among the respondents, young adults aged 26 to 45—particularly those under high stress—often struggle with poor sleep quality. The power of psychological suggestion is profound: when people become overly preoccupied with something, it can even disrupt the body’s natural physiological functions.

To achieve this, we should actively manage our emotions and maintain an optimistic mindset. Emotions are our responses to both external circumstances and our own internal state—so if we can’t change the external situation, we can always strive to shift our mindset and offer ourselves emotional comfort. One effective way to do this is by engaging in physical activity, which not only helps divert your attention but also promotes better sleep, relaxes your muscles, and eases both mental and physical stress. Of course, it’s best to avoid intense exercise right before bed, as vigorous activity triggers the release of dopamine, which may actually interfere with your ability to fall asleep peacefully.

Overall, achieving good sleep involves maintaining a positive mindset, creating a comfortable sleep environment, promptly addressing any physical discomfort or illness, and engaging in regular exercise to strengthen your body.

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