Why You Keep Waking Up Before Your Alarm and How to Sleep Again

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Waking up at 4 or 5 a.m. once in a while is usually not a concern. But if it happens often, you cannot fall asleep again, and you feel drained during the day, it may be a form of insomnia known as early-morning awakening. Stress, late-day caffeine, alcohol, long naps, going to bed too early, ageing, menopause, frequent urination, pain and sleep apnoea can all interrupt sleep. Loud snoring, gasping for air, night sweats or repeated bathroom trips are signs worth discussing with a doctor. Avoid checking the time or reaching for your phone when you wake up. Keep the room dark and quiet. If sleep does not return after a while, get out of bed briefly and do a calm activity in dim light. Keeping a one- or two-week sleep record can also help a doctor identify the cause.

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