Early Sleep: A Bad Habit To Avoid

Sleep is an essential part of our lives, and getting a good night's rest is crucial for our health and well-being. However, sometimes we may find ourselves waking up earlier than we would like, which can leave us feeling exhausted and struggling to get through the day. This phenomenon is known as sleep-maintenance insomnia, and it affects many people, especially women, who often experience sleep disturbances due to hormonal changes, anxiety, and stress.

Waking up too early can be caused by various factors, including age-related sleep changes, anxiety, and poor sleep hygiene. For example, as we get older, our circadian rhythm shifts, causing us to need fewer hours of sleep. This can result in early morning awakenings, disrupting our sleep patterns. Anxiety and stress can also play a significant role in sleep disturbances, as worrying about not getting enough sleep can create a vicious cycle that fuels insomnia.

Additionally, our environment and daily habits can impact our sleep. Factors such as light, sound, and temperature can wake us up earlier than desired. Consuming caffeine, alcohol, or large meals too close to bedtime can also disrupt our sleep. Practicing good sleep hygiene is essential, which includes maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bed.

Treating sleep-maintenance insomnia involves addressing the underlying causes and making necessary lifestyle changes. This may include improving sleep hygiene, managing stress and anxiety, and seeking medical advice if the issue persists or is caused by an underlying health condition. By understanding the reasons behind early awakenings and taking the appropriate steps, we can improve our sleep quality and wake up feeling rested and refreshed.

Going to bed early may not be the solution to a poor night's sleep

It's a common instinct to head to bed early after a restless night, but new research suggests that this may be the last thing you should do. While going to bed early may seem like a good way to catch up on lost sleep, it can actually do more harm than good.

Acute insomnia

Acute insomnia is defined as having trouble falling or staying asleep at least three times a week for a minimum of two weeks. This can be caused by various factors, such as stress, a busy mind, or external distractions.

Chronic insomnia

If acute insomnia persists for three months or more, it can develop into chronic insomnia. This is where going to bed early can be detrimental. According to a study presented at SLEEP 2016, the annual meeting of the American Academy of Sleep Medicine and the Sleep Research Society, those who went to bed early, slept in late, or took naps to make up for lost sleep were more likely to develop chronic insomnia.

The problem with extending your sleep is that while it may feel good in the short term, it interferes with your body's natural sleep system. For example, if you've been getting six hours of sleep a night due to stress and you go to bed two hours earlier, you're likely to still only sleep for six hours. The extra time spent in bed awake can fuel insomnia.

So what's the solution?

Instead of going to bed early, the best approach is to maintain your regular sleep schedule and let acute insomnia resolve itself within three to five days. This means no naps, no sleeping in, and sticking to your usual bedtime. If you do feel the need to sleep in or nap after a restless night, try to limit it to 15-30 minutes, and adjust your bedtime accordingly.

Other tips for improving sleep

• Avoid stimulants such as caffeine and alcohol close to bedtime.
• Exercise regularly, but not too close to bedtime, as this can interfere with your body's natural temperature dip.
• Establish a relaxing bedtime routine, such as meditation, a warm shower, or reading.
• Make your bedroom a sleep sanctuary by keeping it cool, dark, and quiet.
• Limit fluid intake before bedtime to avoid disrupting the night with bathroom trips.

Trying to make up for lost sleep can lead to chronic insomnia

It's tempting to go to bed early when you're tired, but research suggests that this is the last thing you should do. According to a study presented at SLEEP 2016, the annual meeting of the American Academy of Sleep Medicine and the Sleep Research Society, people who turned in early, slept in later, or took naps to compensate for a night of poor sleep were more likely to develop chronic insomnia.

Chronic insomnia is defined as taking 30-plus minutes to fall asleep or being awake for 30-plus minutes during the night for at least three months. The researchers found that 20% of the subjects developed acute insomnia, and of those, 48% continued to deal with intermittent insomnia, 7% developed chronic insomnia, and 45% returned to good sleep. So, what was the key difference between those who recovered and those who got worse? Trying to make up for lost sleep.

The problem with extending your sleep is that it feels good in the short term but interferes with your body's sleep system. For example, if you've been getting six hours of sleep a night due to stress and you go to bed two hours earlier to catch up, you're likely to still only sleep for six hours and spend the other two hours awake, which fuels insomnia.

Instead, the best approach is to stick to your normal sleep schedule and let acute insomnia fix itself in three to five days. If you do want to try to make up for lost sleep, it's important not to oversleep, as this can be just as bad for you as undersleeping. It's also important to note that it can take up to four days to recover from one hour of lost sleep, and the effects of sleep loss are cumulative, so it's better to avoid a sleep deficit in the first place.

Advanced sleep phase disorder may be the reason for falling asleep too early

Advanced Sleep Phase Disorder (ASPD) is a condition where a person's sleep schedule is consistently earlier than desired. This is a type of circadian rhythm sleep-wake disorder, which includes jet lag, delayed sleep phase disorder, and non-24-hour sleep-wake disorder. The circadian rhythm is an internal biological clock that regulates sleep-wake cycles and the release of hormones related to sleep, appetite, and core body temperature.

People with ASPD may fall asleep between 6 pm and 9 pm and wake up between 2 am and 5 am. While they may get enough sleep overall, their sleep schedule is shifted earlier than average. This can interfere with their daily lives, causing sleep deprivation and early morning insomnia. It can also affect their social lives and make driving dangerous.

The prevalence of ASPD in the general population is unknown, although it is most prevalent among older adults. It affects both men and women, and there is a strong genetic link. A small percentage of people have a genetic predisposition, with a particular gene causing early sleep for almost all of their relatives.

ASPD may be treated with bright light therapy and behavioural changes. Light therapy involves sitting in front of a specialised bright light device, designed to mimic the power of the sun, in the evening between 7 pm and 9 pm. Doctors may also recommend keeping the lights low or wearing light-preventing goggles in the morning, as too much morning light can reinforce an earlier sleep schedule. Behavioural changes include improving sleep hygiene and maintaining a regular sleep schedule.

A strict early bedtime can be beneficial for productivity

Sleep is an essential pillar of health and wellbeing. A regular sleep schedule can positively impact your mental and physical health, as well as your performance and productivity.

The Benefits of Sleep

Sleep supports nearly every system in the body. Neurons in the brain switch to a sleeping state, beginning biological processes that refresh the body and mind. Sleep is vital for the cardiovascular and immune systems, as well as our ability to think clearly, learn new information, and manage our emotions.

The Impact of Sleep Loss

Sleep loss can have a significant impact on job performance and productivity. Sacrificing sleep for work can become an exhausting cycle, with sleep deprivation leaving you feeling tired, less creative, and unable to focus on important projects.

The Power of a Consistent Sleep Schedule

A strict early bedtime, or a consistent sleep schedule, can have numerous benefits. Firstly, it helps train your brain to naturally feel tired at bedtime. By deciding on a set bedtime and wake-up time, you can optimize the transitional period between wakefulness and sleep, making it easier to fall asleep and wake up feeling rested.

Tips for a Restful Night

• Put away electronics at least 30 minutes to 2 hours before bedtime. Blue light from screens tricks your brain into thinking it's daytime, suppressing melatonin production.
• Avoid heavy meals and alcoholic beverages before bed, which can lead to indigestion and disrupt your sleep. Instead, opt for a light snack or herbal tea.
• Establish a relaxing bedtime routine with activities like reading, journaling, meditation, or listening to calming music.
• Make your bedroom a sleep sanctuary: keep it cool, dark, and quiet, and ensure your mattress is comfortable.
• Exercise regularly, but avoid strenuous activity within a few hours of bedtime.
• Limit fluids before bedtime to minimize nighttime trips to the bathroom.
• Avoid napping, especially in the evening. If you must, aim for a 15- to 20-minute power nap to improve alertness without feeling groggy afterward.

By prioritizing sleep and maintaining a consistent sleep schedule, you can improve your overall health, enhance your productivity, and break free from the exhausting cycle of sleep deprivation.

Sleep hygiene techniques can help train your body to sleep earlier

• Set a sleep schedule: A regular sleep schedule helps synchronise your sleep/wake cycle. Determine how much time you need in bed, then go to bed and wake up at the same time each night and morning, respectively. This gets your brain and body accustomed to getting the full amount of sleep that you need.
• Follow a bedtime routine: A pre-sleep routine can help reinforce the idea that it's bedtime. This could include activities such as putting on pyjamas, brushing your teeth, taking a warm bath or shower, doing gentle stretches or yoga, meditating, listening to soothing music, or reading a book.
• Optimise your bedroom environment: Make your bedroom a calm and comfortable space that is free of disruptions. This includes maintaining a cool temperature (around 60-67°F or 15.6-19.4°C), using heavy curtains or an eye mask to block out light, and using earplugs or a white noise machine to drown out noise.
• Limit exposure to blue light: Blue light from electronic devices such as phones, tablets, and laptops can reduce melatonin levels and keep your brain alert, making it harder to fall asleep. Avoid using these devices for 30-60 minutes before bedtime.
• Exercise regularly: Getting regular aerobic exercise, such as walking, jogging, or swimming, can help you fall asleep faster and improve your sleep quality. However, avoid exercising within a few hours of bedtime, as it can increase your energy levels and body temperature, making it harder to fall asleep.
• Limit caffeine and alcohol intake: Caffeine is a stimulant that can keep you wired even when you want to rest, while alcohol can interfere with deep sleep. Limit your caffeine intake to the morning or early afternoon, and avoid alcohol altogether or limit it to no more than one drink per day, preferably at least two hours before bedtime.
• Manage stress: Stress and worry can keep you awake at night. Try to avoid stressful activities before bed, such as work or emotional discussions. Instead, engage in relaxing activities, and consider writing down your worries or to-do lists to help get them out of your head.

Frequently asked questions