Waking up too early – why is your internal clock out of sync?

Sleep disorders can express themselves in different ways. It is normally assumed that if you have disturbed sleep, it is difficult to get up in the morning and fatigue occurs throughout the day.

But the exact opposite can also become a burden. If you always wake up too early and do not feel relaxed , the quality of life also suffers. The alarm clock hasn’t rung yet and you could actually stay in bed for a few hours. But after you wake up early, you can no longer fall asleep.

Why do you wake up too early and how can this disorder be resolved? Either way, take this behavior seriously and try to get enough sleep.

In society there is often a virtue viewed, stand up at an early time. People brag about getting out of bed at 4 a.m. and starting early morning exercise or other activities. For some sleep types , this may still be workable. When you get up early, your internal clock ticks so that you wake up in the morning and don’t need a shrill alarm clock first .

If you wake up in the morning and don’t feel well rested, but rather tired and as if you haven’t got enough sleep, then you are definitely not one of the early risers. If you wake up prematurely, although you actually don’t want to, this is comparable to the usual forms of a sleep disorder .

Usually 7 hours of sleep is recommended. This is sufficient to get enough deep sleep and to start the day at full capacity. If you wake up too early and suffer from a sleep deficit , this is associated with the typical signs of lack of sleep .

These affect both a physical and a psychological level . Obviously the tiredness prevents you from enjoying the day to the fullest. It falls you to concentrate hard to beat and performance in school or the profession suffers.

Disturbed sleep is also associated with physical risks . The cardiovascular system is exposed to greater stress and the risk of a heart attack increases. As a result, it can be observed that sleep disorders reduce life expectancy and should not be underestimated.


Waking up too early has serious consequences. It is by no means helpful in everyday life if you wake up at the first break of dawn, although you do not feel ready for it yet. This phenomenon can be assigned to sleep disorders and the causes must also be taken into account. But why do you wake up so early and can’t go back to sleep?


One of the most obvious reasons is that you go to bed too early and fall asleep immediately. If you feel tired relatively early because of the time you get up, you may want to give in to it. If this rhythm does not correspond to your internal clock and if you would actually prefer to use the evening, you should work on moving back your bedtime. Change your sleep rhythm and try to keep it constant. Then your sleep will follow your internal clock again and will no longer be in conflict.


The main cause of insomnia of any kind is stress. This arises, for example, due to high demands at work, studies or family. Stress is a natural mechanism for short-term higher performance. You are more efficient and can grow beyond your limits for a moment.

However, it becomes dangerous when the stress becomes permanent . It is important for sleep that relaxation occurs. If you go to bed with a bad feeling and think about existing problems, this has a negative effect on sleep. The sleep is less deep and you tend to wake up more frequently. This is often associated with the fact that you wake up but can no longer fall asleep. Stress is therefore also known as a cause to promote early waking up.


In the morning, a cup of coffee is a cozy start to the day for many people. Without this daily dose of stimulants , the day doesn’t seem to be manageable. Subjectively, the coffee actually seems to help. You appear more alert and are prepared for the day’s tasks.

Contrary to what is often assumed, the caffeine does not only work for a few hours. It has a lasting effect on your body and can also disrupt sleep in sensitive people . The awakening effect can be felt during sleep, so it can happen that you wake up earlier.


You should feel comfortable in your bedroom. It is considered a place of retreat and provides a change from the stressful world outside. If you cannot enjoy the nights in the bedroom, external influences can wake you up.

This is the case, for example, if you sleep next to a busy street . If you leave the window open and the traffic increases in the morning hours, this noise could be so annoying that it wakes you up.

In addition to the background noise , temperature is also a factor that is important for a good night’s sleep. The bedroom should usually be a little cooler than the rest of the area. However, strong temperature fluctuations can occur in summer or winter . If it is too warm or cold, you could wake up from it and not fall asleep again.

If the sun shines directly in your bedroom , this is not always beneficial either. Although you are able to follow the natural rhythm of the sun , this also shortens your sleep during the short summer nights . It is better to darken your room a bit so that the sunlight doesn’t wake you up.


Some mental illnesses are known to interfere with sleep. Depression or anxiety disorders lead to problems falling asleep and staying asleep. After they have finally found their way to sleep, those affected often wake up and they do not always manage to find their way back to sleep.

The problem here is that poor sleep often intensifies mental illnesses. A vicious circle develops in which the psychological stress leads to sleepless nights and the lack of sleep in turn affects health.


How can you fix that you wake up earlier than desired and are no longer able to enjoy bed rest? Below you will find some tips that you can use for a restful sleep according to your rhythm .


One way to get your sleep rhythm under control again is to force yourself to go to sleep later. Even if you feel tired, you shouldn’t give in to this desire, but try to stay awake. Try to delay falling asleep for a few minutes each day Stick to it strictly and follow bedtime times even on weekends. Then it will be much easier for you to implement this new sleep rhythm permanently and you will no longer wake up prematurely.


Stress is considered to be the biggest disturbing factor for a restful and deep sleep. If you suffer from difficulty sleeping through the night, which means that you cannot find your way back to sleep in the morning, then you should find more relaxation in your everyday life.

To do this, you have to try for yourself which methods prove to be effective to get rid of stress. Most people benefit from exercising or exercising as part of meditation or yoga. Discover new hobbies and practice targeted relaxation techniques before bed. Then you will immediately suffer less from the tension.

In the long term, you should work to combat the causes of stress . Don’t have too many tasks at work and signal that the load is too high. Be more considerate of your health before burnout occurs.


Furthermore, you should design your bedroom in such a way that there are no sources of interference . If you sleep in a noisy environment, a white noise device could bring significant relief. This technical aid makes constant noises that drown out the noise. As a result, you will no longer be frightened and you will sleep better.

Darken the bedroom and use a gentle wake-up call. A vibrating alarm clock does not rely on a shrill tone, but gently wakes you up with the shaking. You can also use bed linen that is adapted to the season and temperatures . A cooler pillow could be the savior in summer to enjoy the nights more relaxed again.


If you wake up too early and this is a burden, this is a form of sleep disturbance. This should be taken just as seriously as problems falling or staying asleep, for example You are not getting enough sleep and the typical consequences occur. You are tired and you don’t have any more of the morning hours you actually gained. You’d rather go back to sleep until your alarm goes off and the time has come to wake up.

As is usual with sleep disorders, you should holistically examine the possible causes. Often times, the answer lies in stress, and the tension leads to easier sleep. Change your lifestyle and pay more attention to your own needs. With less stress, you can sleep better, so that you no longer wake up too early and find your desired rhythm again.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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