The global epidemic of unplanned nocturnal awakenings
An average night of sleep for an individual is scattered with a series of unconscious awakenings. Under ideal circumstances, we remain oblivious to these interruptions. Stress-induced alertness can magnify these awakenings into noticeable experiences, forcing us to fully awake at undesired hours.
Unraveling the mystery of uninvited awakening
The primary culprit behind spontaneous midnight awakenings is stress. And the degree of stress does not need to be severe. Simply anticipating a complex task the following day or experiencing intense emotions the previous day suffices. Under such conditions, the body remains alert, sacrificing relaxation and peaceful sleep and making way for disruptive and unscheduled wake-ups.
While these experiences can cause significant complications, they are not a new phenomenon. In fact, unplanned nighttime awakenings are rooted deeply in folklore and have even inspired particular superstitions, such as the "demonic hour" or "hour of death," purportedly around 9 or 9.33 PM. People experiencing nocturnal wake-ups do usually wake around three or four in the morning, but rest assured, there's nothing supernatural about it.
We typically have nighttime wake-ups at consistent times for very practical reasons. Despite our individual differences, our sleep and wake times show remarkable similarity. The majority of us fall asleep between 5 PM and midnight and wake up between 7 AM and 8 AM, Eastern Time.
A typical sleep span can be viewed as a cycle. After the initial drift-off, we enter a deep-sleep phase known as NREM. This stage precedes our waking and recurs several times during sleep. Sleep essentially involves a cyclical shift from the NREM to REM phase, or light sleep. While subtle wakeups are universal, not everyone attains awareness at precisely 9:00 PM.
The REM phase of sleep, which is when we dream, also contributes to frequent nocturnal awakenings. People under stress tend to have anxiety-inducing dreams that elevate alertness, leading to unpleasant sleep and facilitating full wake-ups.
Overcoming the challenge of nocturnal awakenings
Specialists suggest that engaging in physical exercise during the evening and making budgets and plans can alleviate unwanted night-time wake-ups. Often, minor issues can induce anxiety and stress, and combatting this by noting down and reflecting on past events, and planning for the forthcoming day, can aid in alleviating the brain's struggle with taxing experiences.
However, if the sleep issues persist beyond three months, it is recommended to consult a specialist. After such a prolonged period, the sleep disorder can begin to mimic a habit-forming pattern in the brain. Despite eliminating the source of stress, the sleep problems may persist due to this established pattern.
