Sleep Late, Rise Early: Why The Odd Sleep Pattern?

Sleep is a complex and highly individual process, and there are many reasons why you might sleep late and wake up early. It could be due to your chronotype, which is your internal sleep-wake clock. Some people are genetically predisposed to be early risers (morning larks), while others are night owls who prefer staying up late and sleeping in. Your chronotype determines when you're most active during the day. However, there could be other factors at play, such as age, stress, anxiety, insomnia, or even environmental and lifestyle choices. Understanding the underlying causes can help you make informed decisions to improve your sleep habits and overall well-being.

Sleep-maintenance insomnia

There are several treatments for sleep-maintenance insomnia. These include cognitive behavioural therapy (CBT) and medication. CBT for insomnia, or CBT-i, is a specialised form of CBT that identifies and addresses patterns that affect sleep. It combines sleep education and therapy techniques to identify behaviours, emotions, and beliefs that contribute to poor sleep, and recalibrates them to improve sleep.

Lifestyle changes can also help with sleep-maintenance insomnia. These include:

• Maintaining good sleep habits, such as keeping a regular sleep schedule and avoiding naps during the day
• Practising relaxation techniques, such as meditation, gentle yoga, reading, listening to music, or taking a warm bath before bed
• Improving sleep hygiene, such as avoiding caffeine, nicotine, and alcohol before bed, and making the bedroom sleep-friendly by keeping it cool, quiet, and dark
• Following a calming bedtime routine to help wind down and reduce stress and anxiety

Circadian rhythm

The circadian rhythm is also known as the sleep-wake cycle and determines how sleepy or alert you feel throughout the day and night. It is controlled by our body's central circadian clock, located in the brain, and other circadian clocks found in organs throughout the body.

The circadian rhythm is influenced by environmental cues, also known as zeitgebers, which include the timing of sleep, meals, work and social interactions. Light, darkness, and other cues also help determine when you feel awake and when you feel drowsy. Artificial light and caffeine can disrupt this process by giving your body false wakefulness cues.

As we age, our circadian rhythm changes and we need fewer hours of sleep at night. This can disrupt sleep patterns and cause early morning waking. Older adults tend to sleep less and wake up earlier due to the decline in the rhythm and timing of body clocks, as well as reduced physical activity and less time spent outdoors.

There are several disorders related to the circadian rhythm, including:

• Jet lag disorder: When travelling across multiple time zones, the circadian rhythm won't initially align with the light-dark cycle in the new environment, causing jet lag, which results in daytime sleepiness, digestive problems, and sleep difficulties.
• Advanced sleep-wake phase disorder: Individuals with this disorder feel sleepy before their desired bedtime and wake up very early in the morning.
• Delayed sleep-wake phase disorder: People with this disorder don't feel ready for bed until very late and struggle to get up at conventional wake times.
• Irregular sleep-wake rhythm disorder: For individuals with this disorder, sleep occurs in short intervals throughout the day without a clear pattern.

Sleep hygiene

Maintain a Regular Sleep Schedule

Keeping a regular sleep schedule is one of the most important aspects of sleep hygiene. This means going to bed and waking up at the same time every day, give or take 20 minutes, including weekends. Creating a sleep framework sets the body's internal clock to expect rest at a certain time each day. Even if you didn't sleep well the night before, avoid sleeping in the next morning. Getting up at your usual time will increase your "sleep drive", making it easier to fall asleep the following night.

Establish a Relaxing Bedtime Routine

Engaging in relaxing activities before bed can help you wind down and reduce stress and anxiety. Try reading, listening to music, journaling, yoga, meditation, or taking a warm bath. It's also important to avoid caffeine, large meals, intense exercise, and alcohol too late in the day, as these can interfere with your sleep.

Create a Sleep-Conducive Environment

Make your bedroom a quiet, comfortable, and dark place for sleeping. Avoid using electronics at least one hour before bed, as the light from these devices can disrupt your sleep hormones. If you can't avoid screens, consider using blue-light blocking glasses.

Avoid Napping

While napping can be beneficial in some cases, it's best to avoid naps during the day if you're struggling with sleep. Napping can disrupt your sleep schedule and make it harder to fall asleep at night. If you must nap, try to keep it under an hour and before 3 pm.

Manage Stress and Anxiety

Anxiety and stress are common causes of sleep disturbances. If you're feeling anxious, try relaxation techniques such as deep breathing or meditation. It's also important to avoid catastrophic thinking and worrying about not getting enough sleep, as this can create a vicious cycle.

By following these sleep hygiene tips, you can improve your sleep quality and overall well-being. Remember that it takes time and consistency to establish good sleep habits, so be patient and persistent.

Anxiety

Sleep and anxiety are closely linked. Anxiety can cause you to wake up early and struggle to fall back asleep, which can then lead to further anxiety about not getting enough sleep. This can create a cycle of anxiety and sleep deprivation.

There are several ways in which anxiety can disrupt your sleep. Firstly, if you wake up in the early hours of the morning, you may start to worry about not getting enough sleep, and your to-do list for the next day. This can cause a spike in your cortisol levels, making it difficult to relax and fall back asleep. You may also be anxious about sleeping through your alarm or missing an important meeting, which can lead to you waking up even earlier than intended. This can result in a cycle of stress and anxiety, further disrupting your sleep.

Additionally, if you have been experiencing anxiety during the day, it can be difficult to relax and fall asleep at night. You may find yourself tossing and turning, unable to calm your mind. This can lead to a pattern of sleep deprivation, which can then further contribute to feelings of anxiety.

If you are struggling with anxiety-related sleep issues, there are several strategies you can try. Maintaining good sleep habits is important, such as avoiding caffeine, large meals, intense exercise, and alcohol late in the day. Establishing a relaxing bedtime routine can also help, with activities such as reading, listening to music, journaling, or practising paced breathing and progressive muscle relaxation. Cognitive-behavioural therapy for insomnia (CBT-I) and timed or strategic light exposure are also recommended treatments for severe sleep difficulties related to anxiety, as they address both circadian rhythm issues and thought patterns that may be interfering with your sleep.

It is also important to address the underlying anxiety that may be contributing to your sleep issues. This could involve stress management techniques, relaxation techniques, or seeking professional help to address any underlying anxiety disorders or other mental health concerns.

Age

Additionally, hormonal changes associated with aging, such as menopause in women and prostate-related issues in men, can further disrupt sleep patterns. These hormonal shifts can cause sleep disturbances, making it challenging to obtain a full night's rest.

The aging process can also bring about various health conditions that impact sleep. For example, older individuals may experience anxiety, depression, or other emotional disorders that contribute to insomnia or sleep-maintenance issues. It is crucial to address these underlying conditions with the help of a healthcare professional to improve sleep quality.

Furthermore, age-related changes in social and lifestyle patterns can influence sleep habits. Older adults may experience life transitions, such as retirement or becoming empty nesters, which can disrupt their established sleep routines. Additionally, aging is often associated with increased social engagement and participation in activities that may impact sleep timing and duration.

While age-related changes in sleep patterns are common, it is important to maintain good sleep hygiene and seek professional advice if sleep difficulties arise. Establishing a consistent sleep schedule, avoiding naps, and incorporating relaxation techniques can help older individuals optimize their sleep quality and overall well-being.

Frequently asked questions