Frequent awakenings at night in adults. Frequent awakenings at night or interrupted sleep

Do you often wake up in the middle of the night and then can’t sleep for a while? There are several explanations for this phenomenon, we invite you to learn more about them.

From a medical point of view

The human body, even for modern medicine, is a source of complex mysteries and unexpected discoveries. In particular, this applies to such a physiological process as sleep. There are entire research institutions dedicated to studying the processes occurring in the body, especially in the human brain during sleep.

So, from a scientific point of view, we can distinguish the following options for explaining night awakenings.

Segmented sleep

Purely theoretically, we can say that for health a person needs an average of 6-8 hours of good sleep. However, depending on the circumstances, the person’s occupation, the state of his body and other related factors, these numbers may look different.

So, for some people, to really rest well, 5 hours of sleep will be enough, while others will need at least 9-10 hours. Some people will fall asleep very quickly, while others will need 30-60 minutes...

At different periods of life, the same person will experience different needs for sleep. The situation with night awakenings will only mean that your body was well rested, and therefore “woke up”. As a rule, this is followed by some time of wakefulness, after which a new phase of sleep begins. The dream turns out to be fragmented.

Recent studies that have studied this phenomenon have proven that such a situation is not a deviation from the norm and can be perceived as a feature of a particular organism at a certain point in time.

Work of internal organs

Sleep has its own structure, which consists of five phases, alternately replacing each other throughout the entire rest period. During each of these phases, certain processes occur in the body.

So, at about 3 o'clock in the morning the liver and gall bladder activate their activity - they begin an intensive process of cleansing the body of waste and toxins. This may be one of the reasons why you wake up at 2-4 o'clock at night, especially if there are any problems in the metabolic processes of these organs.

From the point of view of superstitions

If you believe popular beliefs, then 3 a.m. is the so-called “witching hour,” that is, the time when evil spirits awaken.

From this point of view, people who wake up during the night at adjacent hours are considered energetically vulnerable. They wake up, feeling the activation of the forces of evil on a subconscious level.

To protect yourself from the bad influence of demons, people advised during these hours to devote yourself to prayers, the brightest, kindest feelings and thoughts, otherwise evil will be able to penetrate your soul and destroy it.

How to fall asleep faster?

Regardless of why exactly you woke up at night, you most likely experience a feeling of irritation and anxiety at these moments. This prevents you from falling asleep again, which means that your body will not rest well during the night and you will feel tired and powerless during the day. To prevent this from happening, it is important to behave correctly during awakenings.

Don't turn on the lights or look at a bright phone screen to check the time. This will only contribute to the final awakening.
Try to drive away thoughts about pressing problems, thoughts about unpleasant people, situations, in general, everything that can make you worry and upset. Don’t get hung up on any specific thought, but instead try to think (you still won’t be able not to think) about something abstract: some abstract paintings, how you fall asleep, how soft your pillow is or what a fluffy cat lies nearby.
It is very important at such moments to think only about the good, setting yourself up for a successful new day. Feel how relaxed all the muscles of your body are, how good and comfortable you feel. Enjoy how you feel, and then think about what a wonderful day awaits you.

Causes of insomnia

Often, to get rid of lack of sleep, it is enough to eliminate what is causing insomnia. Experts advise keeping a diary in which, over the course of several days, you need to record in detail the events of the day and your reactions to them, as well as meal times, menus, stages of getting ready for bed, and note the quality of your sleep. Reviewing your recordings will help you determine why your sleep problems are occurring.

Most often, this is the cause of insomnia, which you can eliminate on your own:

sleep hygiene violations (strong lighting in the room, uncomfortable bed, stuffy room, uncomfortable air temperature, loud noises, etc.) stressful situation (inability to sleep due to constant thinking about the problem)
poor nutrition can also cause insomnia (hunger or overeating before bed, heavy and fatty foods for dinner)
disturbances of the circadian rhythm (flights from one time zone to another, night work or active recreation at night)
Taking drinks and drugs that stimulate nervous activity also contributes to sleep disturbances (tea, coffee, alcohol, nicotine, cola, narcotic drugs)

A reduction in the physiological need for prolonged sleep is normal in old age, when there is a decrease in physical activity and metabolic processes in the body. This is not a sleep disorder and drug treatment is not required.

In adolescents, sleep disturbances often occur due to anxiety, since at this age boys and girls are very emotional and often think about their problems while lying in bed. In women, sleep disturbances often occur for the same reasons.

There are a number of causes of sleep disturbances that can only be treated with the help of a specialist:

diseases of the nervous system (concussions, depression, neuroses, neuroinfections and others)
any pain and ailment
snoring, which can lead to sleep apnea (sleep breathing disorder)
hereditary tendency to insomnia

If there are such sleep disorders, treatment should begin with getting rid of the underlying diseases, as well as with the use of medications for insomnia.

Frequent complaints related to insomnia:

I don't sleep well at night

“I don’t sleep well at night, I wake up often, what should I do?” - patients with insomnia turn to the doctor with this complaint. Superficial and unsatisfying sleep is one of the types of sleep disorders. Such a dream is more like a nap with frequent awakenings due to extraneous sounds. This night sleep disorder is characterized by nightmares and early morning awakenings. At the same time, a person does not feel the morning vigor, feeling tired and sleep-deprived. He complains to his loved ones: “I don’t sleep well at night.” This is a debilitating sleep disorder and treatment and medication must be started immediately.

Shallow sleep is one of the phases of normal sleep. In a small child, it can reach 60% of the total sleep time. However, in adults, the disorder is considered to be the superficial phase with a total duration of more than 20% of the total time. What to do if your sleep quality is poor? If you can’t sleep, you can improve the quality of your night’s rest with the help of special medications, such as the adaptogenic medicine Melaxen. It gently regulates falling asleep and sleep depth, acting like natural melatonin (sleep hormone).

Before treating a sleep disorder with medication, pay attention to preparing for falling asleep. The bed should be as comfortable as possible, preferably with an orthopedic mattress. Be sure to ventilate the bedroom. Dinner should be light, and before bed you can drink some warm milk or water. For sleep disturbances, treatment may include soothing teas, such as a decoction of chamomile, thyme or lemon balm. If these methods do not help, then you need to consult a somnologist who will advise what to take if you have sleep disturbances.
I often wake up at night

Normal sleep should be uninterrupted and last 6-8 hours. If you often wake up at night, and there is no obvious reason for this, then you need to seek help from a specialist to treat insomnia. There are many reasons for frequent awakenings at night. The most common of them are convulsions, breathing problems, pain, nightmares, overexcitement and some diseases.

Chronic insomnia can also occur with seizures. Their appearance at night requires consultation with a neurologist. Sometimes seizures occur when taking statins for cholesterol. This result can be caused by eating fatty foods that interfere with blood circulation. An uncomfortable bed can also cause cramps.

If frequent awakenings at night are caused by breathing problems (asthma, apnea) and heart disease, then it is necessary to urgently begin treatment for the underlying diseases. Symptoms of this type of sleep disorder include sudden awakening and a feeling of shortness of breath. There may be a feeling of fear.

Waking up at night can include headaches, coughing due to acid reflux, thirst due to hypothyroidism, and the urge to urinate due to prostate or bladder problems. When treating insomnia in such cases, you need to get rid of the diseases that caused sleep disturbances. But to increase the effectiveness of any treatment, proper sleep is necessary, so you should start taking the drug Melaxen, which safely and naturally regulates the sleep-wake cycle.

Unresolved problems and stress can trigger nightmares, leading to frequent awakenings. This is the work of the subconscious, and to treat insomnia you need to change the dream picture with positive emotions: pleasant thoughts, reading positive literature, watching comedies before bed, etc. Pleasant procedures such as a warm bath, aromatherapy, and herbal teas will also help in treating insomnia.

Epilepsy, hypertension, ulcers, angina pectoris and many other diseases can also cause sleep disorders. In addition to treating underlying diseases, it is necessary to take care of sleep hygiene and take safe medications to improve sleep, such as Melaxen.
I suffer from insomnia

Are you having trouble sleeping, are you tossing and turning in bed for a long time and can’t fall asleep? This means you are suffering from insomnia. It can be episodic (no more than once a month) or chronic. Episodic may include the so-called jet lag (time zone change syndrome), as well as lack of sleep due to external stimuli (noise, bright light, heat, etc.). In such cases, eliminating the irritant and normalizing sleep by taking Melaxen will help.

If you suffer from chronic insomnia, then comprehensive treatment will be required. The reasons for its occurrence can be different: prolonged depression, uncomfortable bed, painful conditions, hereditary low melatonin production, stressful work and others. Often the reasons for not sleeping at night are unclear, and only a somnologist can help you understand the situation.

To get rid of insomnia, a set of measures will help, consisting of taking medications, improving sleep hygiene and eliminating the physical and mental causes of disturbances in the sleep-wake cycle.

Treatment of insomnia

The fight against insomnia should begin immediately after the problem appears. This is always a whole set of measures to normalize the sleep/wake cycle. In half of the cases, to get rid of insomnia, independent measures to improve the environment and the stages of preparation for falling asleep are sufficient.

But every person in life has situations when it is impossible to avoid negative factors that affect sleep: changing time zones during business trips or travel, daily work, visiting night entertainment venues, etc. To get rid of insomnia and minimize damage to the body, you should use drugs that act as a natural sleep hormone - melatonin. These include Melaxen, an effective adaptogenic agent.

Methods to combat insomnia

In addition to the use of medications, you can use methods to combat insomnia that stimulate sleep and reduce anxiety. It’s better to start by preparing the bedroom. The temperature in it should be comfortable for the body. It will be difficult to fall asleep in a hot room. An hour before bedtime, the bedroom should be ventilated. Dry air in the room is not conducive to quality sleep, so it is worth purchasing a humidifier.

“I often wake up at night and lie down, looking at the clock,” this can be heard from those who complain of a sleep disorder for which they would like to begin treatment. To start, simply remove the clock from the bedroom. They make you feel anxious and look for the cause of your insomnia, thereby worsening the situation. Use the bed only for sleeping. Do not watch TV while lying in bed and do not do needlework or read books. When you suffer from insomnia and you don’t know what to do, don’t toss and turn in bed for a long time, but rather get up and do something relaxing. Such wakefulness will be more useful than torment in bed.

“I don’t sleep well,” a heavy dinner lover might say. Eating a lot of food is a common cause of insomnia. Coffee, cigarettes, alcohol, and spicy foods harm sleep by stimulating the nervous system and delaying sleep for several hours. But buckwheat or oatmeal, bananas and milk for dinner will help you fall asleep faster.

Regulation of the sleep-wake cycle

Disruption of circadian rhythms (daily biorhythms) is fraught with insomnia. If you go to bed at different times, your body does not have time to adjust. Therefore, treatment of the sleep-wake cycle consists of establishing a routine and strictly following it. Determine for yourself a convenient time for falling asleep and waking up - and strictly follow it even on weekends. There should be 8 hours between falling asleep and waking up. Such a fight against insomnia will give the desired result in just a few days.

Daytime naps often disrupt the biological clock, causing severe sleep disturbance in the form of insomnia, so it should be avoided. This rule does not apply to children under 6-7 years of age, who need a longer sleep time per day.

Treatment of disrupted circadian rhythms is possible through the use of adaptogenic agents that have a mild hypnotic effect. This is Melaxen. It helps make you fall asleep quickly and have a full night's sleep. Having taught the body to fall asleep at the same time with the help of Melaxen, in the future you will be able to do this without the help of drugs. With this product, the regulation of the sleep-wake cycle occurs gently and effectively.

The use of Melaxen is especially important during periods when sleep disruption is forced, for example, caused by a change in time zones or daily work. This drug does not affect the body's production of the sleep hormone (melatonin), and therefore its use and withdrawal occur without consequences.

Treatment of chronic insomnia

Chronic insomnia is always caused by a complex of reasons. This may be a violation of the sleep/wake cycle, the habit of eating a heavy dinner, physical illness, prolonged stress and depression. But whatever the reason, you need to immediately begin treating insomnia.

There are drug and non-drug treatments for chronic insomnia. The first involves giving the patient sedatives and sleeping pills, as well as medications to treat diseases that cause insomnia.

Non-drug methods involve regulating a person’s behavioral skills. Specialists who devote their time to treating insomnia use the following techniques:

stimulus control therapy (reducing the patient's anxiety about falling asleep)
sleep restriction (reducing time spent in bed before falling asleep)
relaxation (training in methods of physical and psychological relaxation)
cognitive therapy (changing the patient's sleep-related stereotypes)
sleep hygiene training (proper preparation for bed)

By following the general rules of sleep hygiene, adjusting your routine and reducing the level of stress in everyday life, you can forever get rid of complaints such as “I don’t sleep well”, “I wake up often” and other manifestations of insomnia. Mild-acting sleeping pills, such as Melaxen, will help you quickly recover in case of forced regime disruptions. To establish the causes and begin treatment of insomnia as quickly as possible are the main tasks. In complex cases of chronic sleep disorders, it is necessary to seek help from specialists.

Very often, patients suffering from frequent night awakenings turn to a somnologist, or in his absence, to a psychiatrist or neurologist. Typically, the state of waking up is associated with neurological, psychiatric or general somatic diseases. Also, this type of sleep pathology is a constant companion of citizens who abuse alcohol or drugs. All kinds of stress and seasonal depression play a big role in development.

Frequent awakenings at night in themselves are not a problem that causes serious harm to health. However, people, as a rule, take this too seriously, and instead of continuing to sleep peacefully, they begin to worry, think about how to fall asleep, and look for the reason for the interruption of sleep, which leads to loss of sleepy state. However, ordinary simple relaxation is the most correct behavior, as a result of which a person falls asleep and almost completely gets enough sleep.

According to the classification of sleep disorders, interrupted sleep and early awakenings are classified as insomnia - sleep disorders. Frequent awakenings at night are typical for emotional, anxious, impressionable people. They are based on the state of the brain continuing to process psycho-emotional information received during the day. It is because of this that sleep remains shallow for a long time and is easily interrupted.

Intermittent sleep in babies is even more common and occurs because babies' sleep cycles change more frequently than adults. This condition is also not a problem, and only if the child becomes lethargic, constantly sleepy and begins to act up, should you contact a pediatrician or neurologist.

If you usually sleep normally and suddenly start to worry about frequent awakenings at night, you need to look for external irritants. Maybe it’s a recently installed light outside the window, the heating is on and, as a result, it’s too hot in the bedroom and the air is dry, maybe you bought a mattress that you can’t get used to, or there are new smells in the house (from pets).

“I wake up at 3 a.m. and then can’t sleep,” is another common complaint. Or “I wake up in the middle of the night.” The fact is that around three o’clock in the morning a person’s body temperature is the maximum during the entire sleep period, which can also lead to awakening. There is no need to focus on this phenomenon. It is nervousness due to this physiological feature that will prevent you from getting enough sleep.

“I often wake up at night and then can’t sleep,” such complaints can often be heard from people of various ages, professions and social groups. The most common causes of sleep pathologies are simple lack of sleep hygiene.. Falling asleep when necessary, falling asleep in front of the TV, eating a large meal just before bed, a too warm bedroom - these are the simplest factors, by eliminating which, many can quickly restore the quality of sleep and sleep until the morning, as they say, without hind legs. Some people make the mistake of starting to fight insomnia with a bottle of beer before bed. Alcohol only excites the nervous system and leads to the opposite result.

Do not underestimate the quality of the mattress: the continuity of sleep and its depth also greatly depend on its properties. Having a partner in the same bed plays a certain role. And although people subjectively believe that sleep together is deeper, more peaceful and of higher quality, however, according to objective research (polysomnography), sleep together is inferior in quality to sleep alone, when a person is the only rightful owner of the entire bed.

There are many physiological reasons that cause interrupted shallow sleep:

older people often wake up in the middle of the night and doze during the day;
women wake up due to hormonal changes that occur monthly;
Pregnant women often wake up at night for all sorts of reasons: cramps due to lack of minerals, frequent urge to urinate, fetal movements;
When menopause occurs, women can also often wake up due to sweating, fever and other physiological manifestations of the condition.

Often there are sleep disorders that occur due to changes in the sleep/wake cycle associated with working on a night or daily schedule, frequent air travel with changes in time zones. In these cases, the person’s internal clock is simply disrupted. This is a situational pathology associated with the functioning of biological rhythms.

It is impossible not to mention the role of the well-known sleep hormone, melatonin, in the formation of adequate sleep. Melatonin is formed from seratonin, which in turn is formed every day in the human body when it is outside under the influence of sunlight for at least 30-40 minutes. Seratonin is converted into melatonin, a high concentration of which in the body at the end of the day promotes deep sleep. Melatonin and seratonin do not accumulate in the body, so in order to sleep well you need to get your portion of sunlight during the day.

Also, people can often wake up at night due to painful conditions: arthrosis, osteochondrosis, diabetes, thyroid diseases, cardiovascular diseases. In all cases where you suspect that the cause of poor sleep is a disease, you need to contact a specialized specialist and treat the underlying disease.

Waking up at night with difficulty falling asleep

This type of insomnia, such as frequent awakenings at night, is a disease of modern civilization and occurs in almost a third of the entire population. The criterion to believe that you have chronic insomnia is to have complaints of poor sleep most days of the week for more than three months. In the case of chronic pathology, patients are bothered during the day by fatigue, deterioration of attention and memory, irritability, headache or problems with the gastrointestinal tract. Psychological problems also begin due to worries about sleep: before falling asleep, a person fears that he will not get enough sleep again and, due to worries, can no longer fall asleep, which can provoke real insomnia.

There are also hereditary forms of the disease. People with these forms report interrupted sleep from childhood. Their parents are also diagnosed with the same condition. Usually this is a defect in hormone metabolism, which is normalized with medications.

Diagnostics

Sensors connected to a person during a polysomnographic study

If you are bothered by frequent awakenings at night, consult a sleep specialist. A somnologist analyzes the quality of sleep using a polysomnographic study. This method combines simultaneous recording of ECG, electroencephalography, electromyography, audio monitoring of snoring, analyzes limb movements, respiratory movements, reads body temperature, pulse, blood pressure and other indicators. The data obtained make it possible to assess the duration of sleep, the number of awakenings, the distribution of phases, breathing disorders, heart rhythm, identify abnormal movements and diagnose the type and type of parasomnias.

Polysomnography is especially helpful in cases where a person comes and reports that I seem to wake up every time. But in fact, research shows that a person sleeps very soundly and simply dreams about this state. This state of imaginary awakening also occurs quite often.

How to overcome frequent night awakenings

To restore normal sleep and not wake up often during sleep, you need to follow simple rules before going to bed:

A comfortable temperature in the bedroom should be no higher than 18-20 degrees.
Silence and darkness are the best companions for normal sleep.
You should have dinner no later than two hours before bedtime, and fatty and spicy foods should be excluded from the menu.
Do not drink alcohol or caffeine 3 hours before bedtime.
There is no need to think about important matters before going to bed.
It is important to go to bed at the same time every day.
You should not get too much sleep during the day, even if you feel sleepy - it is better to overcome it.
Sleep should last no less and no more than 6-8 hours. Too much sleep is just as bad as too little sleep.
An hour before bedtime, you should stop working on the computer and watching television.
An hour before bedtime should be devoted to relaxation - take a relaxing warm bath, take care of yourself, listen to pleasant music.
At night, you can drink a glass of herbal tea or milk with honey.

And only if, despite all the measures taken, sudden awakenings occur at least three times a week and last for at least half an hour for a month, you should consult a doctor for advice. Under no circumstances should you resort to medication on your own. You can meet people who take tonics in the morning to cheer themselves up, and sleeping pills in the evening. Self-medication gradually depletes the body's reserve forces, not only not restoring sleep, but also not providing even a temporary feeling of rest and contributing to the development of chronic psychosomatic diseases.

How often do you wake up at night?

There are many reasons why a person wakes up in the middle of the night. In particularly difficult situations, it is necessary to contact doctors who treat sleep disorders. But this is not always necessary, because the reason may lie in the psychological characteristics of a person.

If there are certain problems, then interruptions in sleep may occur periodically, which negatively affects the general condition and performance of a person during the daytime. After a sleepless night, the need to “cheer up” arises. The recommended methods of shaking the body certainly help, but their constant use can have a negative impact on health.

To solve the sleep problem, first of all you should learn to negotiate with your body. Not every person tries to implement such a task. Many people strive to communicate with other people, and communication with themselves is more like complaints of the “Well, why do I need this?” kind of complaints. But this is destructive because all bad behavior is reinforced. In psychology there is such a thing as secondary benefit. It consists in the following. A person tells others how bad he feels, they feel sorry for him, and pat him on the head.

And this attention gets me hooked. After all, every person needs attention. This kind of attitude is very captivating, and therefore people get hooked on it like a drug. And then everything ends badly. So the fact that a person wakes up in the middle of the night is also a topic for conversation, which becomes simply salvation for a person. So, what should you do to stop waking up in the middle of the night?

1. Take a sedative. Moreover, if sleep problems are systematic, then it is better to take a course of sedatives.

2. Learn to listen to the body. Very often a person does not pay attention to the moment when the body is ready to go to bed. And when a person tries to sleep, it’s simply too late. One must not miss this moment of slight drowsiness, and then the person will be immersed in the right dreams.

3. Get tired. Just be careful - extreme fatigue makes sleep even more difficult.

4. Always go to bed and get up at the same time. No one has yet canceled biorhythms.

5. Program yourself for a certain number of hours of sleep. So mentally say that you will wake up in 8 hours. Quite an effective technique.

6. Go to bed on a full stomach and drink enough water. Then everything you need for sleep will already be there.

7. Go to bed in a good mood. Serotonin is the basis for the production of the sleep hormone.

8. Play sports. Physical activity tones the nervous system and increases the amount of serotonin.

9. Let your thoughts fly freely. There is no need to reflect on your life. Let it think on its own. This is precisely the principle that dreams have.

10. Don't think about sleep. An interesting fact is that the less you try to fall asleep when you get up in the middle of the night, the faster it happens.

These ten recommendations will help you forget about sleep problems forever if you follow them. It seems simple to say, but in practice this does not always happen. Nevertheless, I would like to wish you pleasant dreams. What if you try to put the tips given in this article into practice right after reading this article?

Waking up in the middle of the night is not unusual, and it happens to everyone from time to time. Is this annoying? Without a doubt. We all need 7 to 8 hours of quality sleep. But if you open your eyes at midnight, 2 a.m., or 3 a.m. for no reason, it usually doesn't say anything good about your health. However, it seems that some people have a tendency to wake up at the same time every night. Coincidence? Maybe. After all, the brain often operates according to its own rules, setting up its own strange internal alarms that are beyond our understanding.

When we have a set schedule, our brain adapts and reminds us of what needs to be done and when. This is a scientifically proven fact. But when the brain suddenly changes these habits, we need to pay attention. Especially when it comes to the mysterious sleep-wake cycle.

Chinese medical texts dating back to the 13th century mention circadian rhythms long before Western medicine. The main difference lies in its premises - our internal energy moves to different points in the body at different times during the 24-hour circadian cycle.

Disruption of internal energy at any time during the circadian cycle can manifest itself in emotional, mental or physical health problems. This is a potential health concern as every system within our body must have the ability to repair and regenerate.

In this article, we will focus on the circadian theories proposed by Chinese medicine. So, if you wake up at the same time every night, why might this be happening?

1. Trouble falling asleep between 9 and 11 p.m.

During this two-hour window, arteries and blood vessels are highly active. Problems with them can indicate many malfunctions in the body. The main causes may be problems with the adrenal glands, metabolic function, immune system or thyroid gland. Psychological reasons, such as high stress levels, anxiety, or paranoia, can also prevent you from falling asleep.

To solve this problem, you can try using meditation, deep breathing, or some other type of relaxation exercise.

2. Waking up between 11 pm and 1 am

Most people with an advanced knowledge of anatomy and physiology (eg, physicians) know that the gallbladder is most active at night, especially during that two-hour window. Between 11 pm and 1 am, the gallbladder actively breaks down extraneous fats that you consume during the day.

From a psychological perspective, deliberate feelings towards yourself and others, resentment and an inability to forgive someone can cause insomnia during this time.

Solutions include dieting, meditation, and practicing acceptance and forgiveness of both yourself and others.

3. Waking up between 1 and 3 am

It is during this period that your liver is busy flushing out any harmful toxins from the body, mainly alcohol. Some medications can also cause the liver to work overtime, making it difficult for you to stay asleep. Nutrition and eating habits also play an important role.

Some say it correlates with feelings of anger and guilt. When the mind is occupied with guilt or anger, it will be very difficult for you to remain asleep.

Solutions to the problem include a healthy diet (getting rid of excess fat and simple carbohydrates), reducing alcohol consumption, especially before bed, and, from a psychological point of view, tact.

4. Waking up between 3 and 5 am

During this time, your lungs are busy distributing oxygen to other systems to prepare them for the day ahead. Like the liver, the lungs also work to get rid of accumulated toxins. People with lung disease are susceptible to coughing and hoarseness during this time.

Feelings that may be responsible for awakening include melancholy and sadness. Depressive symptoms may appear during this period.

Solutions include eating a healthier diet (eating foods that promote lung health), quitting smoking, and finding a healthy outlet for feelings of grief, sadness, or depression.

5. Waking up between 5 and 7 am

Between 5 and 7 am the intestines are in cleansing mode. Have you ever wondered why the first thing you do when you wake up is go to the toilet? The reason lies precisely in this.

In addition, at this time our mind goes into work mode. Thoughts or feelings about lack of progress or anxiety about the work day ahead can trigger impulses to awaken.

Make sure you drink plenty of water as this helps with colon cleansing. Also get your food priorities in order. Regarding negative thoughts, practicing mindfulness from time to time can help ease some of your worries.