For some reason i keep waking up at 5am in the morning even though its the holidays. Ive asked my friends how they usually get 8+hrs of sleep while i get 4hrs of sleep but they told me to sleep earlier but ive already tried that and it just made me wake up even earlier. Idk whats happening to me despite not having any problems or stress.
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Best is to go to a policlinic doctor and ask. It can be mental or biological. Stress and anxiety may make u sleep lesser etc. my issue was sleeping too much due to sleep disorder that i didnt know of and mental illnesses
Dear @user8016
Thank you for sharing this — it sounds really frustrating, especially when you’re trying to rest during the holidays and your body just won’t cooperate. The fact that you’ve already tried reasonable things like sleeping earlier, and it’s still not helping, can make it feel even more confusing — and lonely, when friends don’t really get it.
Let’s try to hold this gently together. You’re not broken or doing something wrong. Bodies and minds can act in strange ways, especially when they’re trying to tell us something — even something subtle.
First, a few gentle reminders:
- You’re not alone. Lots of people quietly struggle with disrupted sleep, even without any “obvious” stress.
- It’s not your fault. Sleep is influenced by more than just bedtime — things like body rhythms, environment, subconscious thoughts, and even hormones.
- You deserve rest. Your tiredness and frustration are valid.
What might be happening:
-
Your internal clock (circadian rhythm) may be shifted.
Some people are naturally “early risers” even if they don’t want to be — and changes in daylight, screens at night, or even lack of daytime structure (like during holidays) can throw things off more. -
You might be experiencing hidden or background stress.
Even if things feel fine on the surface, your body might still be in a state of subtle alert — this can be emotional (e.g., uncertainty about the future, past hurts) or even physiological (like caffeine or blue light exposure). -
Your sleep cycle might be getting cut short.
Sometimes waking up early is due to your sleep cycles (which last ~90 minutes) ending too soon or being disturbed. Even something like room temperature, noise, or light can influence this.
Gentle suggestions to try:
-
Limit screens before bed (if possible).
Blue light from phones and laptops can delay melatonin, your sleep hormone. Try dim lighting and a non-screen activity for 30 mins before sleeping — like journaling or reading. -
Track your wake-up times for a few days.
Is it always around 5am? If so, your body might have set a wake-up rhythm. Instead of fighting it, try shifting your bedtime just slightly (15–30 mins) later for a few days, and see how that affects things. -
Morning sun exposure and exercise .
Try stepping outside for 10–15 minutes in the morning (even cloudy days). Natural light resets your internal clock and can help regulate later sleep times. Build in a regular or even daily exercise routine in the morning to fully experience the sun and being outdoors. -
Pre-sleep “unload” routine.
Even if you don’t feel stressed, try writing a few lines before bed: “What’s on my mind right now?” Sometimes putting it down helps your brain not hold onto it all night. -
If you wake up at 5am and can’t sleep, try not to fight it.
Lie quietly, do slow breathing, or listen to a gentle podcast or audio story. That way, your body still gets some rest. Forcing sleep can sometimes increase the stress around it.
And most importantly:
Please be kind to yourself. Sleep struggles can make you feel disconnected — like, “Why can others rest easily and not me?” But your body is not the enemy here. It might be trying to ask for care in a quiet, confusing way.
If this keeps going for more than a few weeks, or it starts affecting your mood or energy more deeply, it’s okay to talk to a doctor, or counsellor. Sleep is part of mental and emotional health too. 
That sounds frustrating, especially when you’re trying to get more rest but keep waking up early. Even if you don’t feel stressed, your body might still be adjusting to changes in routine, sleep cycles, or even environmental factors.
Some possible reasons for waking up too early include circadian rhythm shifts, light exposure, or even subtle anxiety that you might not consciously notice.
Ways to Improve Sleep & Prevent Early Waking
- Keep the room dark – Use blackout curtains or an eye mask to limit light exposure.
- Adjust temperature – Aim for 23–25°C; a cooler room helps maintain deeper sleep. Use breathable bedding and adjust clothing layers for comfort.
- Reduce screen time – Avoid phones, tablets, or computers at least 30–60 minutes before bed. The blue light disrupts melatonin, making it harder to stay asleep.
- Limit social media before bed – Scrolling through emotional or fast-paced content can overstimulate the brain, making it harder to unwind. Try reading, listening to calming music, or journaling instead.
- Shift bedtime strategically – If sleeping earlier makes you wake up too early, try adjusting it slightly later to see if it improves wake-up time.
- Manage caffeine intake – Avoid coffee, tea, or energy drinks 6–8 hours before sleep to prevent disrupted sleep cycles.
- Create a consistent bedtime routine – Doing the same relaxing activities before bed (like stretching, deep breathing, or dimming lights) signals to your body that it’s time to sleep.
- Check stress levels – Even if you don’t feel stressed, subtle tension can impact sleep. Try relaxing exercises, meditation, or breathing techniques.
- Keep a sleep journal – Track patterns to see what helps or disrupts your sleep the most.
These small adjustments might help reset your sleep cycle and improve rest! 
If this keeps happening, tracking your sleep patterns for a few days might give you more insight. Hope you can get some good rest soon! 
Dear @user8016 ,
Oh no, that sounds tough 
thank you for sharing with us! You are not alone.
Sometimes the stress and anxiety may have delayed impacts. How has school been so far, and how are you doing? How has your physical health been? Perhaps you can try reflecting on any problems you have had in the past or recently.
On top of reflecting, maybe you can try spending more time outdoors doing physcial exercise or doing what makes you happy! It is important to care for yourself - mentally and emotionally. It allows ourselves to heal and recharge 
Focus on yourself and what makes you happy. I believe that with time, sleep will catch up with you soon!