An especially hectic schedule or a physically challenging work day can make us tired earlier than normal, but if you are falling asleep early on a regular basis, it could be a sign of a sleep disorder. Falling asleep too early is a symptom of Advanced Phase Sleep Disorder, and it often goes hand-in-hand with Sleep Maintenance Insomnia. Both are problems that disrupt your sleep cycle and affect the quality of sleep.
What typically happens with this pair of sleep issues is this: you go to bed early, say before 9 p. Humans have been waking up in the middle of the night for a very long time. Behaviors that can lead to sleeplessness include using caffeine, nicotine or alcohol just prior to bedtime, as well as exposure to blue wave light late in the day. Blue-wave light is the type of light found in electronic devices, LED lights or the curlicue-style light bulbs.
It knows everything about you — what time you wake up, sleep , work , eat , and watch TV. At the end of the day, your circadian rhythm regulates your wakefulness.
Forcing yourself to sleep early can get counterproductive in the end. Changing your bedtime is trial and error. You have to see what works best for you. Pop culture has romanticised late-night jogging in the neighbourhood. But it could be a culprit in keeping you awake! Working out vigorously late at night can spike up your adrenaline. Studies suggest leaving at least two hours between working out and bedtime work best to get your mind back in a relaxed state.
If you can, work out in the morning instead. Related Article: Can we work out before sleep? Stimulants work precisely to stimulate and keep your mind in the works hours after a beverage. Did you know that in just an hour caffeine can fully infiltrate your bloodstream and may take hours to wane?
So sorry, co-coffee- holics. Naps are great — but you have to choose when to do them. Napping 30 minutes before your bedtime may cause a slight spike in energy levels. The timing for taking a night shower is important. Shower at least 90 minutes before bedtime. This allows your body to cool down — inducing a good sleep environment. Your melatonin levels are impacted by light exposure. If you try to dim or turn the lights off completely, it creates an environment conducive to sleep.
You know well what to avoid at night — no phones nor laptops! On the weekend, many people with DSPS will sleep in even later in the afternoon. Your body contains a kind of internal clock that tells you when to wake up and when to go to bed.
Scientists think that if you have DSPS, this clock is not running properly. A hormone called Melatonin might be involved here. Your lifestyle can also be involved. This is a hormone that your body makes to help control your body clock. Having the wrong amount of Melatonin at the wrong time can cause problems with your sleep. Melatonin levels increase at night and makes you feel sleepy. The blue light from computer screens can suppress your natural melatonin levels and stop you feeling as sleepy at night.
It is most common in teenagers. It can occur at other ages, but it is less likely. Also, many people have to get up early in the morning for work or study. This can cause problems if DSPS is present. For some people DSPS will go away by itself. If not, then you can see a Sleep Specialist. The specialist will suggest changes in your sleep routine to regularise the hours of sleep. He or she might suggest bright light therapy — either from morning sunlight or from a light box that is designed for the purpose.
This is normally done for about an hour after you wake up. The specialist might also suggest that you take Melatonin just before your bedtime. A further treatment for DSPS is called chronotherapy. This involves going to bed at slightly later times each day. You will also wake up at slightly later times each day.
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