Dr Amir Khan has explained why we often wake up just minutes before our alarm goes off. It is a feeling many of us are familiar with - you roll over in bed, look at the time, and realise it is just a couple of minutes before your alarm was due to wake you up.
You then spend the next couple of minutes dozing with that feeling of dread in the back of your mind that you are going to be rudely awakened at any moment by your alarm going off. It is not pleasant - so why does your body do it?
The Body's Biological Clock
Dr Khan, who is well-known for his daytime television appearances, explained that it is all down to your body's love of routine. And, as frustrating as it is missing out on a few minutes' extra sleep, it all helps you function better during the day.
"Let's talk about this, because my alarm is set for 5am on weekdays - I go for a run before work," he said. "But, inevitably, my eyes pop open a few minutes just before. It happens all the time, and that is valuable sleep time. Why is my body waking me up two minutes before my alarm? How does my body know my alarm is just about to go off?"
"Well, obviously, there isn't a tiny clock in my brain counting down to 5am, but you do have a biological clock. Deep in your brain, there's an area called the suprachiasmatic nucleus, and it's basically the master clock controlling your circadian rhythm—that's your body clock."
How Your Body Prepares for Waking
"And your body loves routine. So, if you regularly wake up at roughly the same time, your brain starts anticipating it. In the hours before you normally wake, your body is already changing: melatonin starts falling, your body temperature starts to rise, and hormones involved in waking and alertness, including cortisol, start increasing. It's called the cortisol awakening response. Although, importantly, that response is strongest around and just after waking, rather than being a little cortisol alarm set for 5am."
There is even some evidence that when we expect to wake up at a particular time, our bodies can start preparing for that wake-up before it happens. So, if you've got a regular routine, or you've gone to bed thinking, 'I have to be up at 5am tomorrow', your internal timing systems may help bring you towards wakefulness around that time. And because sleep gets lighter towards mornings anyway, sometimes you pop awake just before the alarm.
Not Psychic, Just Routine
As incredible as our circadian rhythm is, Dr Khan was quick to stress that it is not infallible. There are times when we oversleep, or are just woken up by our alarms naturally.
Nevertheless, there are things we can do to help our routine which all make waking up the next morning easier. He continued: "Now, it's important to say we're not accurate enough to wake ourselves up in exactly two minutes before the alarm every single day. And sometimes we notice those spooky near-misses and forget all the mornings we slept straight through the alarm, but our body genuinely does anticipate our days."
"Things like light, meal times, exercise routines, and sleep all help keep that internal clock synchronised. I think it's amazing. I mean, I would love to sleep right to my alarm, but tomorrow morning, if you open your eyes, look at the clock and it's two minutes before your alarm, you're not psychic—your brain has just learnt your timetable."
Sleep Problems and Solutions
We all need sleep to help our bodies repair themselves. The NHS says: "Most healthy adults need around 7 to 9 hours of sleep a night, although the exact amount can be different for each person. Your age, health, and daily routine can all affect how much sleep you need. Children and teenagers usually need more sleep than adults."
Not sleeping enough can cause problems for our physical and mental health, including our mood, appetite, energy levels, and even our immune system. You may not be getting enough sleep if you: find it hard to wake up or start your day, feel very tired, irritable or sleepy during the day, or find it hard to focus or cope with everyday tasks.
The NHS advises a regular routine to achieve better sleep. This includes going to bed at the same time, and waking/getting up at the same time.
If you are still struggling, making small changes could improve your quality of sleep. Relaxing before bed is also important: "A calm bedtime routine can help you prepare for sleep. Try not to use phones, tablets or computers for an hour before bed. The blue light from screens can make it harder to fall asleep."
Reading, meditation, breathing exercises, or listening to calming music or a podcast are all things that could help before bed. Talking to someone you trust or writing down your worries can help relieve stress before bed. People are also urged to avoid large meals, tea, coffee, and soft drinks with caffeine close to their bedtime.
Using earplugs, putting your phone on silent, closing the curtains, keeping the clock out of view, eye masks, and opening a window could all also help. Regular physical activity and exercise improves your body and mind. It can also help you sleep better too.
