A sleep expert has explained two key steps that can help people who regularly wake up in the early hours of the morning, especially around 3am.
According to NHS recommendations, adults need an average of 7 to 9 hours of sleep a night, although this varies by age, health condition and personal circumstances.
Stable routine and morning light
Sleep specialist Joshua Piper from Resmed emphasizes that one of the most important factors is a regular wake-up time and exposure to natural light in the morning.
"It's very important to have a fixed wake-up time. The more exposure to daylight, the better. The brain learns routines and starts to understand that this is the time to wake up," he explained on a TV show.
According to him, this rhythm helps the body stabilize the sleep cycle and reduce early awakenings during the night.
Other habits that affect sleep
Other experts point out that even daily habits can affect sleep quality. Physician Dr. Amir Khan warns about a common habit: urinating "just in case" before bed.
He explains that this practice can negatively affect bladder function, making the body more sensitive and increasing awakenings during the night.
According to him, the bladder works in collaboration with nerves to signal the brain when it is full, but frequent urination without need can "train" the body to react earlier than normal.
“Over time, the bladder gets used to emptying at lower levels and this can lead to more discomfort at night,” he explained.
Experts emphasize that small changes in daily routine can have a big impact on improving sleep quality and reducing early awakenings. /GazetaExpress/
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