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  • Penyebab Sering Bangun Tidur Terlalu Pagi dan Cara Mengatasinya

Penyebab Sering Bangun Tidur Terlalu Pagi dan Cara Mengatasinya

Penyebab Sering Bangun Tidur Terlalu Pagi dan Cara Mengatasinya
Ilustrasi gangguan tidur. Credit: Freepik

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Bangun pagi membuat tubuh menjadi lebih segar dan memberi Anda perasaan bahagia atau lebih tenang sepanjang hari. Namun bangun tidur terlalu pagi dapat membuat Anda mudah lelah dan mengantuk di siang hari. Jika Anda sering bangun terlalu pagi sebelum alarm pagi Anda berbunyi, simak artikel berikut untuk mengetahui penyebab dan cara mengatasinya.

 

Penyebab Bangun Terlalu Pagi

Bangun tidur lebih awal biasanya merupakan kondisi yang bersifat sementara, namun kondisi ini juga bisa disebabkan oleh kondisi permanen seperti usia. Beberapa penyebab bangun tidur terlalu pagi antara lain:

Usia

Seiring bertambahnya usia, seseorang rentan mengalami perubahan waktu tidur. Hal ini dapat disebabkan oleh perubahan ritme sirkadian. Pada wanita, hal ini disebabkan oleh perubahan hormon di masa menopause. Sedangkan pada pria, hal ini bisa disebabkan oleh perubahan prostat terkait usia. 

Perubahan ritme sirkadian menyebabkan kelompok lansia kesulitan mempertahankan periode tidur terus-menerus dan tanpa gangguan. Ritme tidur di gelombang lambat berkurang sehingga total waktu tidur berkurang. Kelompok lansia juga memiliki lebih banyak waktu untuk terjaga termasuk ketika dini hari.

Baca Juga: 5 Manfaat Tidur dalam Keadaan Lampu Kamar Dimatikan

Kecemasan

Kecemasan dan gangguan perubahan suasana hati lainnya dapat menyebabkan gangguan tidur. Kecemasan, stres, depresi, dan gangguan suasana hati lainnya sering dikaitkan dengan terbangun dini hari beberapa jam sebelum waktu bangun yang diinginkan. 

Selain kecemasan, bentuk stres lainnya juga dapat menyebabkan Anda terbangun lebih awal. Beberapa masalah penyebab stres antara lain stres terkait pekerjaan, keluarga, hubungan rumah tangga, hingga kehilangan orang terdekat.

Insomnia

Insomnia adalah gangguan tidur yang ditandai dengan ketidakmampuan untuk tertidur, tetap tertidur, atau keduanya. Insomnia dapat terjadi secara akut maupun kronis. Insomnia akut biasanya bersifat situasional dan berlangsung selama beberapa hari hingga beberapa minggu. Sedangkan insomnia kronis dapat berlangsung lebih dari tiga kali per minggu, selama lebih dari tiga bulan.

Selain sulit tidur, pengidap insomnia juga cenderung mengalami tidur lebih singkat yang membuatnya terbangun lebih awal. 

Baca Juga: Tidur Dengan Hewan Peliharaan, Kenali Manfaat dan Risikonya

Perubahan hormon

Perubahan hormon seperti kehamilan, perimenopause, dan menopause dapat membuat Anda terbangun lebih awal. Pada ibu hamil, gangguan tidur biasanya terjadi pada kehamilan trimester akhir akibat perubahan fisik dalam tubuh mereka. Bagi ibu hamil dianjurkan menggunakan bantal yang nyaman saat tidur.

Begitu juga dengan kelompok wanita yang memasuki masa menopause, dianjurkan tidur menggunakan tempat tidur yang nyaman, dan kipas angin atau pendingin ruangan untuk membantu Anda tidur lebih nyaman.  

Gaya hidup

Pilihan gaya hidup juga dapat memengaruhi kemampuan Anda untuk tetap tertidur sepanjang malam. Beberapa kelompok orang yang cenderung terbangun lebih awal antara lain para perokok dan orang yang gemar olahraga berat di malam hari. Orang yang tidak memiliki jadwal teratur setiap malam pun dapat mengalami gangguan tidur dan terbangun lebih awal.

 

Cara Mengatasi Bangun Terlalu Pagi

Jika Anda sering mengalami bangun tidur terlalu awal, sebaiknya periksakan ke dokter. Ada beberapa cara untuk mengatasi bangun terlalu pagi, tergantung penyebabnya.

Bila ada kondisi medis yang menyebabkan Anda selalu terbangun lebih awal seperti kecemasan, depresi, dan insomnia, dokter akan meresepkan perawatan, perubahan gaya hidup, dan obat-obatan yang dapat mengembalikan kemampuan Anda untuk tidur nyenyak. 

Pada beberapa kasus, gangguan tidur dapat diatasi dengan perubahan gaya hidup seperti:

  • Olahraga teratur 
  • Mengurangi asupan kafein dan stimulan
  • Membuat kamar tidur nyaman untuk istirahat 
  • Latihan relaksasi
  • Mengurangi durasi tidur siang

Kegiatan ini dapat mengatur kembali masalah ritme sirkadian yang menyebabkan gangguan tidur yang Anda alami. Jika mengalami gangguan tidur sebaiknya periksakan ke dokter atau manfaatkan fitur konsultasi yang tersedia pada aplikasi Ai Care. Anda bisa mengunduh aplikasi Ai Care melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 17 Oktober 2024 | 15:13
Tags : Insomnia gangguan tidur kurang tidur masalah tidur perubahan hormon

Gotter, A. (2019). Why Do I Wake Up Too Early?. Available from: https://www.healthline.com/health/waking-up-too-early#causes

Shoen, S. (2024). Waking Up At 4am Every Day? Here’s Why. Available from: https://www.sleepfoundation.org/sleep-hygiene/why-do-i-wake-up-at-the-same-time-every-night

Peters, B. (2023). Why Do I Always Wake up Early?. Available from: https://www.verywellhealth.com/what-causes-early-morning-awakenings-3014946

Harvard Health. (2020). Too early to get up, too late to get back to sleep. Available from: https://www.health.harvard.edu/staying-healthy/too-early-to-get-up-too-late-to-get-back-to-sleep

Wu, C. (2023). How Early Is Too Early to Wake Up?. Available from: https://www.everydayhealth.com/sleep/how-early-is-too-early-to-wake-up/

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Messages3TimelineExceptionsViews11RouteQueries33Models171Livewire0MailsGateSessionRequest
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      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 3226
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.54msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4221 and `categories`.`deleted_at` is null
      Bindings
      • 0: 4221
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.26msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4501 and `categories`.`deleted_at` is null
      Bindings
      • 0: 4501
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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