They say that the early bird catches the worm. But there’s a difference between making the most of the morning, and waking up long before dawn has officially cracked!

You toss. You turn. You count countless sheep. You check the clock every few minutes and wait patiently (or impatiently) for sleep to come. But it doesn’t. 

There are a whole bunch of possible reasons why people wake up too early and can’t get back to sleep. Some of these include:

• Anxiety: home- or work-related stress can play on our brains in the early hours 
• Diet & lifestyle: the food you eat (and when you eat) directly impacts sleep 
• Environment: if your bedroom isn't a zen den, it won't facilitate quality snoozing!
• Medication: certain drugs can cause insomnia or interrupted sleep 
• Hormones: perimenopausal women often struggle with sleep maintenance due to fluctuating hormone levels

Waking up early on the odd occasion is unlikely to have a huge impact on your health and wellbeing. But if it happens more than it doesn’t happen, and you’re stuck in an interrupted sleep cycle, this could hit your health in more ways than one. For instance: 

• You may feel foggy, restless and tired during the day - unable to focus or make decisions 

• It can heighten any small worries you have, turning them into real anxieties you can’t shift from your mind 

• You might get ill more often, as quality sleep is essential for keeping your immune system in-tact

• At the more serious end, regular poor sleep can lead to cardiovascular health risks (like hypertension and heart disease), mental health issues (such as depression) and metabolic disorders (including weight gain, which raises the risk of diabetes) 

No doubt you’ve grown tired (or should we say, bored?) of staring at a dark ceiling for hours before you actually need to be up, waiting for your eyes to grow heavy. It feels like a total waste of time - but more concerningly, your health could be starting to suffer. 

The good news is that there are many things you can try to help you sleep longer and later. We recommend starting with these six…

Yes, it might sound counterintuitive, but think about it: if you’re tucked in bed by 9pm, it’s no wonder you’re waking up so early! 

Try shifting your bedtime to later on in small increments (say 15 to 30 minutes) until you start waking up with your alarm. You need to unwind with intention: read a book, do some journaling, practice a short meditation or some deep breathing exercises. This means you create a slow transition into rest rather than rushing into slumber, which can promote deeper, better quality sleep.

You might be struggling to sleep in because your circadian rhythm is well out of whack. Sunlight can help you to reset it - but timing is everything. 

The idea is this: when it reaches your desired waking time, you should step into natural light for a few minutes, or let the light flood in by opening your blinds or curtains. Doing this essentially tells your body that it’s time to get up, so that it hopefully remembers it for the next morning - anchoring your sleep schedule more naturally. 

Of course, being able to do this depends on the season. During darker mornings in autumn and winter, you may want to invest in a daylight lamp to help you reset your internal clock and help you experience a more regular sleep and wake pattern. 

If you tend to need the bathroom when you wake up in the early hours, then it could be your bladder causing you to wake up in the first place! While water is really important to help your body function properly, you should limit it in the evenings to prevent night-time toilet trips - especially during the last two hours before bed. Have a glass of water, but take small sips only when you feel thirsty. 

If you feel like you need a little support, Flowee is a revolutionary bladder supplement that reduces frequent urges and supports stronger bladder control. It contains pumpkin seed extract, soy isoflavones and cranberry extract, which together work to balance hormones for improved bladder function and overall urinary tract health.

It might feel that the effects of coffee wear off pretty quick, but caffeine can actually linger in your system for ages - and as it’s a stimulant, it can both impact sleep quality during the night and cause you to rise earlier. 

When it comes to setting a caffeine curfew, the earlier the better. The standard recommendation is to stop drinking it from around 2pm, but since your sleep is already poor, try braving a 12pm ban (or earlier!) if you can - especially if you know you’re sensitive to caffeine. 

Clock-watching during the early hours does nothing but incite anxiety about how many hours of sleep you aren’t getting! So do yourself a favour and turn your alarm clock to face the wall (or at least, put it out of sight). 

This goes for your phone, too. And in fact, you shouldn’t be checking your phone at night as the blue light from the screens can make it harder to fall back asleep, since it suppresses melatonin (the sleep hormone). 

If you want to give your body some natural support in encouraging deeper, longer sleep (= better sleep quality), then we have just the solution. Three of them, in fact. 

Extracted’s Dream Team Bundle is the perfect trio to help alleviate sleep issues, including waking up too early. Here’s how:

• Sleepee supports deep sleep and helps you stay asleep longer by boosting the body’s natural melatonin 

• Calmee reduces anxiety and those racing thoughts that could be stopping you from getting back to sleep

• Magnesium Complex will help you to relax, which in turn will help to encourage better sleep 

Hopefully, with the above tips on board, you’ll find yourself snoozing until later in no time at all. And if you’re looking for more general tips on improving sleep quality, you can find them in a previous Extracted blog here. 

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.