It is a familiar experience: you open your eyes in the dark, certain the alarm is about to ring, only to discover you still have 20 or 40 minutes left.
For some, it feels like a gift of extra time. For others, it is a source of frustration.
Waking shortly before the alarm often reflects how the body’s internal clock functions rather than being a sign of poor sleep.
Sleep cycles and morning hormones
Sleep unfolds in cycles lasting roughly 90 minutes, alternating between light sleep, deep sleep, and REM sleep.
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As morning approaches, deep sleep decreases while lighter stages become more common, making spontaneous waking easier.
At the same time, cortisol levels gradually rise and melatonin declines, preparing the body for wakefulness.
In a recent Real Simple article, physician Lamees Hamdan explained that brief awakenings during the night are normal. Most people do not notice them.
Concern arises when someone remains awake for extended periods or regularly struggles to fall back asleep.
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When thoughts disrupt rest
According to sleep researcher Mike Gradisar, mental activity often prevents people from drifting off again.
Checking the time, thinking about the day ahead, or reaching for a phone can quickly increase alertness.
Over time, this may lead to the bed being associated with stress rather than rest.
Should you stay in bed?
Whether to stay in bed depends on how you feel. If you are still drowsy, it is best to remain in bed and allow sleep to return.
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If you feel fully awake close to your usual rising time, a quiet activity such as reading or meditation may be more helpful than lying awake.
Consistent routines like limiting evening light, moderating alcohol, and waking at the same time daily, can support more stable sleep patterns.
Source: Real Simple.
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