You wake up, for no apparent reason, at 5:03 a.m.—and your alarm is set for 6.
Do you take advantage of an early start on the day or try to catch some more sleep?
The best answer depends on a few factors, experts tell Fortune, but generally leans toward heading back to bed. That’s because sleep has restorative properties and impacts multiple body systems.
Sleep or stay up?
The first question to ask yourself: whether or not you’ve gotten the recommended seven to nine hours of shut-eye. That’s according to Joachim Behar, a sleep researcher and the head of the Artificial Intelligence in Medicine Laboratory at the Technion – Israel Institute of Technology in Haifa, Israel.
Most experts recommend 7-9 hours of sleep for adults. If you haven’t deposited enough time in your sleep bank for the night, Behar suggests heading back to bed—with one exception. If your alarm is set to wake you in 90 minutes or less, stay up, he advises. A complete sleep cycle takes around 90 minutes, and interrupting one can lead to sleep inertia.
That’s “the grogginess and difficulty concentrating that many people feel after waking up,” Dr. Raj Dasgupta, chief medical advisor of Sleepopolis, tells Fortune.
Waking up early isn’t always a bad thing, Dasgupta maintains. If you’re finding yourself staring at the ceiling 30 minutes or less before your alarm, “it’s a good sign that your sleep schedule is aligned with your circadian rhythm,” he says.
‘Relaxation is almost as good as sleep’
Another approach to the conundrum: Ignore the time altogether and rely solely on your alarm. Dasgupta recommends covering your clock or putting your phone out of reach, if you use it to check the time at night.
“If the alarm hasn’t gone off yet, it’s still nighttime, and that’s all you really need to know,” Dasgupta says.
Even if you can’t fall back asleep fully and drift in and out of consciousness, you’re likely getting more shut eye than you think. What’s more, “relaxation is almost as good as sleep,” he advises.
“If you can’t sleep, lying restfully is the next best thing,” he says. “It may give you some of the benefits of meditation”—and is certainly better than laying in bed stressing over the matter.
Why does getting enough sleep matter?
How you feel when you’re awake partially depends on what happens when you’re sleeping, according to the CDC. When you sleep, your body performs work that supports healthy brain function and physical health. And for children and teens, getting enough sleep aids healthy growth and development.
Adequate sleep supports the following body functions, the CDC says:
- Heart and circulatory system: People who don’t sleep enough or wake up often may have a higher risk of heart disease, high blood pressure, obesity, and/or stroke.
- Metabolism: Not getting enough quality shut eye may lead to insulin resistance, increased eating (especially of unhealthy foods), and decreased physical activity, all of which contribute to obesity, which carries its own health risks.
- Immune systems: A particular type of immune cell works harder when you sleep. That’s why those who don’t get enough sleep may get sick more often.
- Cognition: Sleep aids in learning and forming long-term memories. Those who don’t get enough high-quality sleep might have problems focusing and thinking clearly.
Copious medical studies support the need for adequate sleep, and quality sleep. Cases in point:
- People who get less than five hours of sleep each night are more than three times more likely to have a stroke than those who get the recommended seven hours, according to a study published in April in the journal Neurology.
- People who struggle to fall asleep and stay asleep may also be at a greater risk of a stroke, according to research published in June in the journal Neurology.
- Early Alzheimer’s disease in those predisposed to the condition may be worsened by sleep apnea, according to a study published in May in the journal Neurology.
Tips for getting good sleep
If you’re consistently falling short of the 7-9 hours of nightly sleep goal, consider an earlier bedtime, Dasgupta recommends. He also recommends improving “sleep hygiene,” a phrase that refers to habits and conditions that can help you get a good night’s rest.
Some tips from both Dasgupta and Behar:
- Aim to go to bed and wake up at the same time every day, even on weekends.
- If you wake up in the middle of the night and you’re unable to fall back asleep, try some deep breathing exercises or meditation.
- If this doesn’t work after about 20 minutes, move to another room and do something distracting in dim light until you feel sleepy again.
- Cultivate a tranquil bedtime ritual, which includes limiting the following during the hours immediately leading up to bedtime:
- Screens like TVs, computers, smart phones, and tablets
- Large meals, caffeine, alcohol, and nicotine
- Vigorous exercise (exercise can promote restorative sleep, but too much too close to bed can be counter-productive)
“Simple things like coziness are important too,” Behar says. “A sleeping space with minimal noise, darkness, and optimal temperature, and comfortable sleep accessories like a good mattress in a box and pillows promote good sleep hygiene.”
Everyone has an off night of sleep now and again, according to Dasgupta. But those who routinely wake up hours before their alarm is set should consult their doctor or a sleep specialist, as they might have a sleep disorder like insomnia or sleep apnea, he says.
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FAQs
If you haven't deposited enough time in your sleep bank for the night, Behar suggests heading back to bed—with one exception. If your alarm is set to wake you in 90 minutes or less, stay up, he advises. A complete sleep cycle takes around 90 minutes, and interrupting one can lead to sleep inertia.
Is it a good idea to go back to sleep after waking up? ›
Most experts recommend staying in bed after night wakings and trying to fall back asleep for 15 to 20 minutes. If you're still awake after that window, get out of bed and go to a calm, quiet place in your home to do something relaxing like reading, completing a puzzle, or listening to an audiobook, Schneeberg says.
Is it better to wake up naturally or with an alarm? ›
Waking up without an alarm can combat morning grogginess, improve mood, and reduce daytime drowsiness. Several practical steps can help adapt the body's internal clock and make it possible to get up each morning without an alarm.
Why do I wake up 30 minutes before my alarm? ›
According to the experts, there are a ton of reasons why you might be waking up earlier than your alarm: ranging from the fact that you're already rested (the best case scenario, TBH), to changes in cortisol levels, to sleep disorders, to environmental factors.
Is waking up at 5 am unhealthy? ›
Waking up at 5am has many benefits but can have downsides if not managed well. If you don't get enough sleep at night, you might face sleep deprivation, leading to tiredness and reduced focus during the day. To avoid this, ensure you get enough sleep by going to bed early enough to allow for 7–9 hours of rest.
What is the scientifically best time to sleep and wake up? ›
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes:
- School-age children should go to bed between 8:00 and 9:00 p.m.
- Teens should try to go to bed between 9:00 and 10:00 p.m.
- Adults should try to go to sleep between 10:00 and 11:00 p.m.
Why can't I sleep after waking up in the middle of the night? ›
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
Should you get out of bed as soon as you wake up? ›
Avoid the Snooze Button
Getting out of bed after the first alarm can make waking up easier. Although it may be tempting to hit the snooze button to get an extra few minutes of sleep, any additional sleep will be fragmented. Disrupted sleep does not provide the same benefits as continuous sleep.
Is it better to wake up naturally or go back to sleep? ›
For those who wake up naturally and feel rested, it's worth turning off your upcoming alarm and starting your day early. But if you've woken up and still feel exhausted, it's recommended to get those extra few minutes of sleep so you can perform at your best throughout the day.
What is the 2 by 3 alarm rule? ›
The rule is simply this: Set two alarms in the morning, three minutes apart. I call it the two-by-three rule. I'll explain why this works in a minute, but first, a few important things you should know. The second alarm should be set for whatever time you actually need to get up.
Waking up at 3 a.m. can be bothersome, but it's not always a sign of a larger problem. Temporary stress could prompt you to wake up in the middle of the night every so often. More frequent wake-ups at 3 a.m. that keep you up for a significant amount of time could be a sign of insomnia or another health condition.
Is it better to wake up slowly or suddenly? ›
Gradually adjust your bedtime to get the recommended 7–9 hours of sleep before you need to wake up. Use a gentle alarm that wakes you up more slowly, like those that simulate a sunrise, or start with a low volume and increase slowly.
What happens if you sleep at 3 am every day? ›
Similarly, your lungs are most actively detoxifying between 3 and 5 am. Healthy lungs are essential to protect your body from toxins like allergens, pollutants, and smoke. So, you should be in a deep sleep by 3 am every night.
Is it bad to go back to sleep after waking up in the morning? ›
The best answer depends on a few factors, experts tell Fortune, but generally leans toward heading back to bed. That's because sleep has restorative properties and impacts multiple body systems.
Should I go back to sleep if I wake up tired? ›
Should I go back to sleep if I wake up tired? If you wake up tired occasionally, it might just be a one-off poor night's sleep, so a little extra snooze could help. But if this is a recurring issue, it's essential to investigate the underlying causes rather than just trying to sleep more.
Should I sleep for 2 hours or stay awake? ›
Ideally, you should try to get more than 90 minutes of sleep. Sleeping between 90 and 110 minutes gives your body time to complete one full sleep cycle and can minimize grogginess when you wake. But any sleep is better than not at all — even if it's a 20-minute nap. For more sleep support, check out our sleep shop.
Is it bad for your body to wake up to an alarm? ›
Your morning alarm clock might not just be annoying. It could be raising your blood pressure, putting you at greater risk for adverse cardiovascular events, such as stroke and heart attack, according to new research from the University of Virginia's School of Nursing.
Should I go back to sleep or start my day? ›
For those who wake up naturally and feel rested, it's worth turning off your upcoming alarm and starting your day early. But if you've woken up and still feel exhausted, it's recommended to get those extra few minutes of sleep so you can perform at your best throughout the day.
Should I just stay up if I can't sleep? ›
Ideally, you should stay out of the bedroom for a minimum of 30 minutes, Perlis says. You can go back to bed when you start to feel sleepy. You'll be more likely to fall asleep faster if you go to bed when you're drowsy. Sometimes it's helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis.