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Melatonin, the hormone that supports sleep, may also decrease earlier than expected, especially with exposure to light, screens, or inconsistent bedtime routines.
Lifestyle Factors You Might Overlook
Late-night caffeine, alcohol, heavy meals, or screen time can all interfere with sleep quality. While these habits may not prevent falling asleep, they can disrupt sleep later in the night—precisely when the body becomes more sensitive to disturbances.
Even dehydration or temperature changes in the bedroom can play a role.
When to Pay Closer Attention
Occasional early-morning awakenings are normal. However, if waking at 3 or 4 a.m. happens frequently and leaves you feeling exhausted, irritable, or unable to function during the day, it may be worth exploring underlying causes such as chronic stress, sleep disorders, or mood-related concerns with a healthcare professional.
The key sign isn’t the time on the clock—it’s how you feel afterward.
Turning Wake-Ups Into Insight
Instead of immediately reaching for your phone, consider using these moments as signals to check in with your routine. Are you getting enough rest? Managing stress? Maintaining consistent sleep habits?
Sometimes, waking up early isn’t a warning—it’s an invitation to adjust, reflect, and care for your body more intentionally.
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