The usual story - you haven’t gotten enough sleep for three days and this time you decided to go to bed early. You go to bed at ten in the evening hoping to get a good night's sleep, but suddenly wake up at two in the morning. not in one eye, you lie and look at the ceiling, trying to fall asleep again. It takes two hours before you fall asleep again, and then almost immediately the alarm goes off and you're sleep-deprived and feeling terrible again.
Causes of night awakenings
There are many reasons, both external and internal, why a person may suffer from sudden awakenings at night.
To the common ones external reasons This could include street noise, too much light in the bedroom, inappropriate temperature (too warm or too cold), pets snuggling in your bed, an uncomfortable mattress, or a child waking up and coming into your room.
Internal causes of sleep are also varied and depend on many parameters.
Gender and age
The older a person gets, the more often he suffers from interrupted night sleep. Older people often doze during the day and wake up in the middle of the night.
Young women experience night awakenings associated with menstrual cycle: Just before the start of menstruation.
Pregnant women wake up at night for a variety of reasons: swollen legs, back pain, frequent urination, heartburn and fetal movements.
2. Don't take a nap. If you sleep during the day, it takes hours away from your nighttime sleep. But if you really want to, you can take a nap for no more than 20 minutes until 14:00 - this time is enough to relax and gain strength.
3. Limit your intake of alcohol and nicotine, fluids and heavy food, give up physical activity By at least three hours before bedtime. All this can provoke a sudden awakening at night.
4. Avoid caffeine eight hours before bed.. not only prevents you from falling asleep, but can also cause you to wake up in the night.
5. Don't lie in bed if you can't sleep. Get up, walk around the rooms, do something quiet and calm in dim lighting (do not turn on your smartphone or computer). Here are some things you can do if you can't sleep. Return to bed only when you feel sleepy.
When you count down how many hours are left until your alarm goes off, you become nervous and anxious, which in turn makes it even more difficult for you to fall asleep.
susan/flickr.com 7. Learn to control stress and anxiety. Try doing relaxation exercises before heading to bed. For example, take up meditation. Avoid stressful conversations and situations several hours before bed.
8. Keep your bedroom dark, quiet and cool. Make sure nothing will cause you to wake up in the middle of the night. If noise may bother you, buy earplugs or find a source of quiet, monotonous noise. If the light is disturbing, good blackout curtains or a blindfold will help.
How do you deal with night awakenings?
IN fiction and cinema in the horror genre often describe and show chilling nightmares that happen to the characters from 3 to 4 am. It was at this time that the demons attacked Emily Rose, Gella and Varinukh scared the financial director of the Variety Rimsky half to death, and the ghouls and the lady left Thomas Brutus alone only at 4 o’clock in the morning, when the rooster crowed.
From ancient times, the period from 3 to 4 am was considered the witch's hour. Many people wake up and suffer from nightmares at this time. If you are one of them, after reading the article to the end, you will find out what is happening in this ill-fated witching hour.
Esoterics
Psychics, shamans and people with paranormal abilities claim that at this hour the human subconscious is most vulnerable.
According to Christian religion Jesus was crucified at 3 pm. An alternative to this time is 3 hours after midnight. The Holy Inquisition, relying on this, organized witch raids at this very time. A woman caught on the streets in the dark era of the Middle Ages was a priori considered a witch.
In the African religion Voodoo, it is also at this hour that they call on the spirit of the guardian of hell, Papa Legba, who is considered a mediator between the world of the living and the spirits.
What physiologists say
Since no one has provided evidence of otherworldly phenomena, let's look at the scientific basis for why people often wake up at 3 am and what the mysterious events of this time are connected with.
Around 3 hours after midnight, a person enters the REM sleep phase, which is noted brain activity. The body is as relaxed as possible, heart rate and blood pressure are reduced. Awakening during this period creates psychological imbalance and nervous tension. This results in a more acute reaction to the world, and given that the pre-dawn hours are the darkest, the darkness surrounding us gives a mystical atmosphere. In addition, during REM sleep, the human body does not regulate temperature well. Hence the so-called chilling cold, which esotericists often talk about.
Why do we wake up
The reasons for awakening are very prosaic. They may be caused constant stress, abuse of products containing caffeine (strong tea, chocolate, coffee), uncomfortable mattress, hormonal imbalance. Stuffiness and dry air in the bedroom can also cause you to wake up with a feeling of horror that evil spirits are strangling you.
Therefore, if possible, sleep with open window and be sure to ventilate the room before going to bed. Before you go to bed, drink a cup of tea with mint, chamomile or St. John's wort. You can add a spoonful of honey. and the pillow should be comfortable and the blanket should be light.
If sleep disturbances continue for a long time, consult your doctor.
Waking up at 3 am is often tormented by a strange feeling of incomprehensible anxiety. When this happens, people often begin to look for mystical excuses. Is it true that this time is associated with mysticism? There may be another reason for such night awakenings.
Why is 3 a.m. a mystical time, true or not, why do you wake up for no reason: the time of the devil and witches
3 nights is the time when all dark forces gain the greatest power, witches awaken in order to give their own hexes strength and realize them. Indeed, between 3 and 4 o’clock in the morning the first rays of the sun begin to break through to the Earth. Since ancient times, it has been considered the time of the devil, and if you wake up during this period, you should try to immediately fall asleep, so as not to invite trouble into your life.
Waking up at night is when they experience anxiety and restlessness.
In connection with all this, many people tell their terrible night adventures. Almost all of them are connected with the other world or simply inexplicable phenomena.
“The first time I woke up at night from thirst. I looked at the clock (3.10) and went to the kitchen. She returned, lay down in the warm bed again, and closed her eyes. And now I see the room completely, my attention focuses on the door. They push her with crazy force, and she bursts into the room. dark clot! He smells bad... With lightning speed he approaches my back... I jump up, already in reality, look around. There is no one, but the feeling of anxiety does not leave. It’s 3.25 on the clock, I grab my phone and look for the Lord’s Prayer. I calm down, but I can’t sleep until the morning, informs the Wordyou portal. I turned on the light in the room and began to study this phenomenon.” - says the girl
Why is 3 a.m. a mystical time, true or not, why do you wake up for no reason: scientific explanations for night awakenings
Scientists explain this by the fact that a sleeping person at 3 a.m. begins to be in the REM sleep phase. It is characterized by increased brain activity.
In fact, the entire body is relaxed at this time - the heartbeat, heart pressure and pulse rate are irregular. And waking up suddenly in such a state always comes with a feeling of anxiety.
B This stage can awaken psychological modeling - so that the awakened person may feel extremely unusual, and this normal condition. Simple physiology human body and without mysticism.
Experts were also able to explain the sensations of cold and discomfort during the period of awakening at night. The fact is that a person’s body temperature cannot be regulated at all during the REM sleep phase.
Experts say that 3 am is the ideal time to wake up if you go to bed early. Such awakenings can be caused by stress in life, horror, spending a long time in front of a monitor, or unresolved problems at work that sit in your head and prevent you from relaxing.
You still can’t solve problems at night, so it’s worth drinking herbal tea and relax a little.
You will be surprised, but the phenomenon that we can suddenly wake up at 3 am or so is quite common! And its explanation will not be at all supernatural or mystical, it’s just sleep disturbance due to increased anxiety.
However, it is necessary to understand the reasons for what is happening and be able to cope with the problem that has arisen. After all, if this sleep disturbance with regular awakening and inability to resume rest will be observed in a person for a long time, this may entail serious problems with health.
Therefore, it is very important to know how you can control and manage the situation.
Waking up around 3 or 4 o'clock in the morning: what is the reason for this?
Today there is great amount publications and scientific articles describing this phenomenon. There are two situations. Either there is nothing wrong with it and it is just a “one-time” reaction of our brain to the state of increased anxiety that we experience, or, on the contrary, it is a permanent sleep disorder that needs to be treated.
Therefore, it is important to know about the symptoms that accompany a sudden awakening around 3-4 am:
- While waking up in such early hours the person experiences severe anxiety and worry.
- The heartbeat increases (tachycardia) and a feeling of threat appears.
- Attempts to fall asleep again lead to nothing. This further increases anxiety, leads to bad thoughts and interferes with sleep and healthy rest.
- If you do manage to fall asleep, it will be very shallow, sensitive, and as a result the person gets up already tired.
- This phenomenon of sudden awakening at about 3 am can be repeated 2 times a week.
Anxiety and the phenomenon of sudden awakening in the early hours
Why do I almost always wake up at 3am or so?
If during the week you wake up early in the morning, almost always at the same time, and cannot fall back to sleep, then ask yourself what is bothering you? This could be some unsolved problem, a threat, being too busy at work, or emotional problem.
These factors create a feeling of anxiety in us, but we are not aware of it. After all, our brain works independently and, as a rule, precisely during the hours of night rest. Problems with sleep appear, and when you still manage to fall asleep, then already accumulated tension makes us wake up and feel some kind of threat.
Let's look at this in more detail:
- The feeling of anxiety is directly related to our central nervous system and changes her job. Subtle changes appear in the biochemical and neurochemical systems that are involved in the sleep-wake cycle. All this directly affects the stages of sleep (rapid eye sleep - REM, and slow sleep- non-REM).
- As a rule, in this case it takes a lot of effort for us to fall asleep and we can only do it by midnight. Feelings of anxiety make our sleep fragmented and make it difficult to achieve REM sleep, where sleep is restful and truly “restorative.” interprets our anxiety as a threat from which we must escape. As a result, having barely fallen asleep, we suddenly wake up from some incomprehensible feeling or premonition. This happens just around 3 o'clock in the morning.
- This is our body's natural reaction to anxiety, and sleep disturbance is caused by altered neurotransmitters.
Sleep disturbance: how to deal with the problem?
The first thing we need to do to achieve deep and restorative sleep is to identify and eliminate the sources of stress that cause us anxiety.
- First you need to admit there is a problem.. After all, waking up early in the morning with a feeling of fear and a sense of threat already means that something is going wrong. Ask yourself what could be the reason? What worries you, makes you unhappy, or makes you feel afraid.
- Make small changes in your life. Set priorities and make adjustments to your habits so that your brain finds new stimuli and does not get stuck in stress.
- It would be advisable to do after dinner a short walk (at least 30 minutes). Go out into the fresh air, breathe and put all your thoughts in place.
- When you get home, take a relaxing bath before bed. When you go to bed, you shouldn’t think: “I’ll sleep well all night so that I can wake up refreshed tomorrow.” This thought alone generates stress in your brain, it perceives it as pressure.
- The best thing to do is to “clear” your thoughts and try not to think about anything. Pick up a book and concentrate on the plot.
- Make sure the room you sleep in is well ventilated and has enough fresh air, not hot and . According to experts, the most suitable air temperature for sleep is 20 ºC. If it exceeds 25 ºC, then our body will no longer be able to feel comfortable. Remember this!
Waking up at the same time every night without an alarm could be a sign that you need to pay attention to...
If you wake up every night without an alarm, usually at the same time, this A good reason to pay attention to everything that happens to you.
Every person has energy flowing through their body. Energy meridians are like river beds in the human body. Energy always moves along certain routes, regardless of a person’s race or age. Each meridian supplies energy to the corresponding internal organ. Therefore, the name of this organ gives the name to the meridian as a whole. Energy meridians, often used in Chinese medicine, are important for the practices of acupuncture and acupressure, i.e. acupressure.
Energy meridians are associated with the time system, which, according to ancient Chinese medicine, contributes to the activation various parts human body at different time intervals. If you wake up between 3 and 5 am, this is a clear sign that your energy in the corresponding part of the body is blocked or too weak.
If you have trouble sleeping between 9:00 and 11:00 p.m.
The period between 9 and 11 pm is when most people go to bed. Difficulty falling asleep during this time is a sign of excess stress and worry from the events experienced over the past day. To fall asleep, we recommend doing the following exercises: listen or read positive mantras meditate or alternate consistently muscle tension and relaxation.
If you tend to wake up between 11 p.m. and 1 a.m.
According to the teachings of ancient Chinese medicine, this time we are talking about the time period in which the energy of the meridian passes along the line of the gallbladder and is in phase active action. Those who wake up during this period of time may associate their well-being with emotional disappointment. It is recommended to practice unconditional self-acceptance and forgiveness of other people in order to return to sleep.
You wake up between 1:00 - 3:00
This is the energy meridian associated with Chinese medicine and the biological clock passes along the line of the human liver. A person who wakes up at this time associates his state with the emotion of anger and excess Yang energy. Try drinking cool water and take responsibility for situations in which you feel angry. As a result of such actions, you are guaranteed a peaceful continuation of sleep.
Waking up between 3:00 and 5:00 am
For those who wake up in the above period of time: this feature is associated with the energy of the meridian, which runs along the line of the lungs and the emotion of sadness. To help yourself fall asleep again, you should do slow and simultaneous deep breaths, and express your faith in a higher power that can help you.
If the period when you wake up falls between 3 and 5 am, this may indicate a sign of your higher power, which should be understood as some kind of message to unite the person with his higher purpose.
Waking up between 5:00 and 7:00 am
At the specified morning time observed energy flow along the line of the large intestine. The existence of emotional blocks is also associated with the early morning period. Try stretching your muscles; going to the toilet will also help you sleep better.
If you wake up at the same time every night, what could be the reason?
Human brain functions and getting up in the middle of the night
With frequent awakenings at night, the human brain does not fully wake up. According to the American weekly The New Yorker: the phenomenon when the brain wakes up suddenly and at an inappropriate time is called inertia. The described process was first designated inertial in 1976, referring in its descriptions to the gap between awakening and consciousness, at a time when a person feels weak. The more abruptly you are awakened, the stronger the inertia. At the moment when each of us suddenly wakes up at night, the part of our brain that is involved in decision-making and self-control is in sleep mode. At this moment, a person is not capable of intelligent thoughts and making particularly important decisions.
Wake up and fulfill your destiny
Your cyclical dream period is a time of dreaming and receiving messages about your path from the manifestation of higher powers. Dreams can reveal detailed details about the spiritual journey that a given person is on. Like a person who is at the highest level of his spiritual development, You should be aware that high power sends to you.
Similarly, how emotional problems manifest in the human body in the form pain, in the same way, the manifestation of spirituality can manifest itself in bodily form. The divine inner spark that a person possesses calls to wake up on time. This is a signal from higher powers to tune in.
According to most people, man came to Earth to learn and develop into his essence and become a better extension of himself. Some of us call everything that is happening a transition to more high level consciousness of his ascent. So, realizing your highest goal is part of this process.
If you do not believe in ascent to higher powers, then the picture of constant awakenings between 3:00 and 5:00 in the morning will seem clearly abnormal to you. Your higher power needs you and is calling your attention at this time, so tune in to the messages that have been sent to you and take action to align yourself with the divine.
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