How To Reduce Stress And Stop Waking Up At 4 Am

Stress is a natural occurrence in the body after a complicated, complex, or dangerous situation. However, when stress is long-lasting, it may be referred to as chronic stress, which can negatively impact sleep and be a significant cause of sleeping issues, including insomnia, sleep disorders, and low-quality sleep.

While there are many types of sleep disorders, waking up at 4am in the early hours of the morning or in the middle of the night instead of having peaceful, uninterrupted sleep is frequently linked to stress. It is also more common in older adults. The technical term for impaired sleep that involves waking early in the morning or in the middle of a sleep cycle is "middle insomnia" or "night waking." This occurrence differs from being an early bird or night riser; it's interrupted sleep before you get enough rest or having difficulty staying asleep.

Waking up in the middle of the night can leave you feeling sluggish as you start your day. However, there's a more serious reason to get your sleep issues managed.

If waking up during the night is causing a negative impact in your life, it may be related to your stress levels.  

The connection between stress and sleep

During sleep, your body repairs damage on a cellular level, and your brain gets a chance to relax and recharge. Good sleep can also boost your mood and improve your resistance to disease. Lack of sleep or poor sleep quality deprives your body and mind of downtime and can lead to depression, anxiety, illness, chronic pain, and inflammation.

Stress can make sleeping difficult and sleep disturbances a regular occurrence, and lack of sleep may make it harder to handle stress. Although people wake up mid-sleep for many reasons, stress is one of the leading causes. By reducing stress during your waking life, you may be able to get more high-quality rest.

In a situation where removing a stressor is impossible, ensuring you practice and prioritize good sleep hygiene can be essential. Sleep hygiene refers to the bedtime habits and daily practices in which you engage to improve your sleep quality and well-being.

Daily habits to reduce stress and get restful sleep

Sleep is one of the most effective defenses against stress, illness, and mental health challenges. Consider incorporating the following tips to improve your sleep hygiene routine and decrease stress levels.

Stay awake during the day

Try to stay awake in the daytime and sleep at night if your schedule allows for it. Manage this schedule by waking up and sleeping at the same time each day. For many people, sleeping before 11 pm and waking up before 8 am can ensure productivity, as sunrise waking enhances productivity. Adults benefit from seven to nine hours of sleep, including at least two to three cycles of REM sleep. 

If you are a shift worker, understand that shift work often correlates with difficulty sleeping. Consider talking with a medical provider to figure out how to avoid the normal challenges of shiftwork.

Get sunlight upon waking up

Exposure to sunlight when you first wake up can boost metabolism, improve mood, and keep your mind alert. Open curtains or blinds or turn on lights when you first wake up. You can also use light bulbs that mimic sunlight on dark winter mornings or sit outside in the daylight for a few moments each day. If you're experiencing seasonal affective disorder (SAD) symptoms, also known as seasonal depression, you might benefit from using a therapeutic lightbox that mimics sunlight.

Practice morning self-care

Consider using your mornings for self-care by setting aside one hour to kick off your day. Take any vitamins, supplements, and probiotics in the morning with plenty of liquid. Eat a small meal or try lemon water in the summer. For an immune booster, you can switch to hot lemon water with honey in the winter. Use a straw to prevent your teeth from the acidity of the lemon. 

Your mornings can also be ideal for drinking a small amount of apple cider vinegar. You can plan for success by setting out your food and supplements the night before. Try not to rely on remembering what to do when you're foggy from sleep. Boost your energy and feed your brain before you start your day. In addition, speak with a doctor to decide which supplements, vitamins, and probiotics are healthiest for you if you're interested in taking them.

Exercise consistently

Exercising consistently is one of the lifestyle changes you can make that may ease trouble falling asleep. Vigorous outdoor exercise in the morning can boost your metabolism. If you can't exercise vigorously, focus on movement. Walking can be a valuable form of physical activity even if you have trouble working out in the early morning. Cycling is not weight-bearing and can be ideal for sore feet, back, knees, and hips while still benefitting the legs and core. If music gets you out the door, you can also consider going for a walk with headphones to enjoy your favorite music or podcasts. 

Take baths at the end of the day

Save hot showers or warm, soothing baths for later in the day. Doing so may help you wind down. If you like to bathe in the morning, take a cool and refreshing shower to wake yourself up.

Reduce caffeine

Reduce or eliminate caffeine after 2 pm, including soda, coffee, and tea. In addition, try to limit yourself to two to three cups per day and avoid energy drinks. Avoiding caffeine may reduce stress and anxiety and help you sleep. Since caffeine is a stimulant, it can keep you awake when you're tired.

Create a routine

By creating a bedtime routine, you can let your body know when it's time to sleep and wake up. Make a ritual to show yourself you're going to sleep, such as drinking decaf tea, practicing stretches, studying for university, journaling, or reading before bed. After some time, your body may associate these activities with sleeping, making you better prepared to drift off more quickly.

Don't take long naps

Keep afternoon naps under an hour, and set an alarm to prevent spending too much time sleeping during the day. Short naps may be more effective than long ones, and you can ensure you're still tired when you sleep at night.

Reduce sleepiness during the day

If you're feeling tired during the day, it might help you wake up to drink a cold beverage, suck on ice, eat crunchy food, chew gum, splash your face with cool water, sit outside, stretch, or exercise. If you sit at work, attempt to get up every 15 minutes for a break or once an hour if possible. If it's not possible, using a fidget toy or stretching in your chair may be possible.

Eat dinner early

Try to eat dinner before 7 pm. When you eat dinner, limit your alcohol consumption to one drink or none. Alcohol can interfere with sleep quality and has been associated with a higher possibility of confusional arousal or sleepwalking.

Connect with a professional

Insomnia is often considered treatable. In some cases, patients may only respond to insomnia medications that help them fall asleep. In cases where you have tried every sleep hygiene tip and reduced your daily stress but still struggle to fall or stay asleep throughout the week, you may benefit from speaking to a sleep doctor. They may recommend medication or another tool to help you sleep well. Consult with your doctor before starting, changing, or stopping any medication.

Therapists can offer guidance about how to cope with stress, improve sleep hygiene, and change your routine. Cognitive-behavioral therapy (CBT) is an effective psychology technique for many because it targets unwanted thoughts that can contribute to stress. However, many people also report that having someone to talk to about their lives is therapeutic in itself and improves their sleep.

If stress impacts your ability to get a restful night of sleep, consider contacting a therapist. However, not everyone has the opportunity to connect with a qualified in-person provider. If you struggle to find a provider in your area that you can afford, you may also consider an online therapist through a platform like BetterHelp, which offers online therapy at an affordable price. As you can partake in sessions at home, online therapy eliminates the need to travel. Working around in-person therapy sessions at a less-than-optimal time may only lead to more stress.

Research shows that online therapy can significantly reduce depression symptoms, which in turn can help individuals fall asleep and stay asleep. For example, one study found that online therapy was even more effective than traditional in-person sessions, with 100% of participants in the online group showing continued symptom reduction three months after treatment. Individuals in the face-to-face group showed "significantly worsened depressive symptoms" over the same period. This study explores how internet-based treatment options compare to traditional face-to-face therapy.

Use dark shades and reduce distractions at night

Darkening shades or blackout blinds may activate our natural circadian rhythms and improve sleep patterns. You can also use heavy blankets or towels or try wearing a sleep mask to bed. The less light pollution there is, the better, as environmental factors can significantly impact your circadian rhythm.

Ensure no sounds or flashing lights from phones, computers, printers, air conditioners, or other electronic devices exist. Blue light from a TV can be particularly problematic and disrupt sleep. Therefore, stop using devices at least an hour before you sleep. You can also shift your phone's screen to night mode at a particular time each night to ease your eyes. You can use your phone to play relaxation music or a guided sleep meditation at night, but avoid using social media, texting, or email.

Keep your room cool

The Sleep Foundation suggests keeping your room around 65 degrees to sleep. If you are overheating or too cold, you might wake up during the night due to discomfort.

Keep books by your bed

Keep a stack of books by your bed and read until you feel sleepy. If focusing on a book is difficult, try magazines or audiobooks until you feel tired and ready for sleep.

Explore meditation apps

Explore apps that teach you mindfulness, meditation, and other skills to reduce stress during the day.