Source :NEWS18 NEWS
Last Updated:April 23, 2025, 09:54 IST
If you frequently wake up around 3 am or at another specific time each night and find it difficult to fall back asleep, there could be an underlying internal cause
Stress and sleep apnoea are two of the key contributors to disrupted sleep. (Local18)
Sleep is vital for maintaining balance in the human body and providing relaxation. It allows us to regain energy, yet many people today experience sleep deprivation and sleep disturbance. A key symptom of this is waking up without any external noise or alarm, often suddenly and frequently throughout the night. This condition is often considered a sign of disrupted sleep.
According to an American survey, 35.5% of people experience such disturbances at least three nights a week, while 23% report waking up suddenly during the night. If you frequently wake up around 3am or at another specific time each night and find it difficult to fall back asleep, there could be an underlying internal cause. Consulting a healthcare professional is advisable, but understanding the common reasons behind this issue is also important.
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Circadian Disruption
Speaking to Local18, Dr Rajesh Deshpande explains that disruptions in the circadian rhythm, the body’s internal clock, often lead to frequent night-time awakenings. The circadian rhythm is a natural 24-hour cycle that regulates various bodily functions, including sleep. It is primarily influenced by environmental cues such as light and darkness, which signal the body when to sleep and wake. When this rhythm is disturbed, the production of melatonin (the hormone responsible for sleep) can also be affected. This imbalance may lead to difficulty falling asleep, frequent waking, or waking earlier than usual.
Common causes of circadian disruption include irregular sleep schedules, environmental noise, uncomfortable room temperatures, stress, illness, sleep disorders, certain medications, and excessive use of digital devices. One of the major concerns associated with a disturbed circadian rhythm is its potential long-term health effects, such as chronic sleep disorders, fatigue, obesity, diabetes, and depression. Therefore, maintaining a consistent sleep schedule is crucial for preserving a healthy internal clock.
Contributing Factors
Dr Deshpande further notes that stress and sleep apnoea are also key contributors to disrupted sleep. “High stress levels interfere with sleep, lengthen the time it takes to fall asleep, and can cause sudden awakenings,” he says. Sleep deprivation activates the body’s stress response system, increasing the production of cortisol and other stress-related chemicals, which further disturb sleep.
Research suggests that anxiety can interfere with REM (rapid eye movement) sleep, the stage where vivid dreaming occurs. Heightened anxiety may lead to disturbing dreams or nightmares, causing abrupt awakenings. Sleep apnoea, particularly obstructive sleep apnoea hypopnoea, is another serious concern. It involves repeated interruptions in breathing during sleep, often accompanied by snoring or choking sensations. These interruptions can result in daytime sleepiness and fatigue.
Tips to Improve Sleep Quality
- Go to bed and wake up at the same time every day.
- Avoid electronic devices for at least 30 minutes before bedtime.
- Limit intake of caffeine, nicotine, and alcohol.
- Engage in regular physical activity.
- Keep your bedroom quiet, comfortable, and at a cool temperature.
- Avoid heavy meals before going to sleep. Get sufficient exposure to natural sunlight.
- Use your bedroom only for sleep and intimacy.
- Practise relaxation techniques before bedtime.
SOURCE : NEWS 18
