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Shëndeti

Is it to be feared? This is why some people always wake up at the same time during the night

Is it to be feared? This is why some people always wake up at the same time

If you regularly wake up at 3 or 4 in the morning, you are not alone. This is an occurrence reported by about 1 in 3 people, and possibly more since the start of the Covid-19 pandemic. According to sleep experts, it is related to stress, although not directly.

"Being stressed doesn't make us wake up more at night, but it makes us more aware that something like this is going to happen," says Greg Marrey, director of the Swinburne Center for Mental Health at the Australian University of Technology.

"In fact we wake up many times each night, and light sleep is more common in the second half of the night. When we sleep well, we are simply not aware of these awakenings. But if I'm a little stressed, then it's very likely that waking up at night will become a fully conscious state," he adds.

And stress is not the only factor that can wake us up at 3 am. Irregular sleep schedules; staying up late in front of the cell phone; even the lack of fresh air can disturb our sleep hygiene to such an extent that it wakes us up at night.

"Wake up at the same time every day, and don't go to bed until you start to feel sleepy," advises Stefani Romiszevski, sleep expert and director of the "Sleepyhead" clinic in Great Britain.

“You'll notice that if you wake up at the same time every day, it will start to become your regular wake-up time. Try to exercise physically and be exposed to bright light in the morning. Also, make sure you have an optimal social life," she emphasizes.

So we know some of the reasons why we wake up at night. But why does it seem like it happens at exactly 3 or 4 in the morning? Well, consider the fact that most of us usually go to sleep between 11pm and midnight, and wake up between 7am and 8am.

“Throughout the night, our sleep is divided between rapid eye movement (REM) sleep and non-REM sleep. Each stage of sleep has a different threshold for how easy it is to wake up," says Anesa Das, assistant/director of the Sleep Medicine Program at the Wexner Medical Center in Ohio, USA.

“Një shpjegim i mundshëm për zgjimin në të njëjtën orë çdo natë, është se ju shtriheni të flini në të njëjtën kohë, dhe më pas në të njëjtën kohë çdo natë, arrini një fazë të gjumit të lehtëdhe të zgjimit”– thotë ajo.

Ju mund të mendoni se ciklet e gjumit të trupit janë thjesht një model i përsëritur, por në fakt, ne kalojmë kohë të ndryshme në çdo fazë. Më e rëndësishmja:ndërsa mëngjesi afrohet gjithnjë e më shumë, sasia e kohës që kalojmë në gjumin REM rritet, dhe kjo që do të thotë se po kalojmë gjithnjë e më shumë kohë në një gjumë relativisht të lehtë dhe plot ëndrra.

“Ndoshta ka të ngjarë që një pjesë e arsyes për këtë zgjim në orët e hershme, të reflektojëzgjimin nga ëndrrat e ankthit”- tha për Neësëeek Majkëll K.Shulin, profesor i asociuar i psikologjisë dhe neuroshkencës në Universitetin Bejlor në Teksas.

Ekspertet rekomandojnë mbajtjen e një blloku shënimesh pranë shtratit, dhe shkrimin egjithçkaje në listën tuaj të detyrave, si dhe të çdo shqetësim tjetër që qarkullon në mendjen tuaj.

“Kur njerëzit zgjohen gjatë natës, gjëja e parë që u vjen në mendje, dhe që mund t’i shqetësojë është zakonisht shumë e parashikueshme. Pra diçka që ka ndodhur një ditë më parë ose diçka që do të ndodhë të nesërmen. Praktika e përpilimit të një liste detyrash, mund ta ndihmojë trurin  t’i përpunojë gjërat edhe pa ju zgjuar natën”- thotë Kolin Espi, ekspert i gjumit në Departamentin e Neuroshkencave Klinike në Universitetin e Oksfordit. Nëse nuk funksionon kjo metodë, mund të jetë koha për t’u vizituar tek një specialist, sidomos nëse problemi ju shqetëson për më shumë sesa 3 muaj.