This phenomenon is a type of insomnia known as "early morning awakenings". Changing time zones can do it. You have switched over at least 2 or 3 times recently right? It's totally normal. I had the same thing for a few weeks when I came back from Japan.
Part of the problem is habit, but feeling anxious can make it worse. This is because anxiety produces adrenaline which in turn makes you more alert - a vicious circle. So the more you fight it and search for solutions, the more ingrained the sleep problem can become.
Instead, the key is to accept this little quirk you have developed. Taking a page from mediation helps a lot:
Next time you wake up at 6am make a mental note of being awake, but continue to lie in bed and relax. If you have ever meditated then you will know to focus on your breathing. The point is NOT to try to get to sleep, but to lessen your anxiety. Accept and embrace the fact that you are now awake. Gently dismiss any negative thoughts about sleep and return to your breath. Just enjoy being relaxed in bed and keep focusing on your breathing. Do not look at your phone or use any electronics. As an alternative to the breathing practice, you can also concentrate on the sensation of the bed against your body. The worst case scenario is that you get some extra rest, but in many cases you will fall asleep. Again, this isn't some quick fix for improving your sleep, but you will see improvements over time.
It's a little bit zen - the more you resist sleeplessness, the worse you sleep. The more you accept sleeplessness, the quicker your sleep will get back to normal.
I got the above method from "The Sleep Book" which is written by a Guy Meadows, a British sleep specialist. Highly recommended. Meadows is a bit of a rebel in his field and he goes against a lot of boilerplate sleep advice. I successfully used his book to get rid of my early morning awakenings.
Part of the problem is habit, but feeling anxious can make it worse. This is because anxiety produces adrenaline which in turn makes you more alert - a vicious circle. So the more you fight it and search for solutions, the more ingrained the sleep problem can become.
Instead, the key is to accept this little quirk you have developed. Taking a page from mediation helps a lot:
Next time you wake up at 6am make a mental note of being awake, but continue to lie in bed and relax. If you have ever meditated then you will know to focus on your breathing. The point is NOT to try to get to sleep, but to lessen your anxiety. Accept and embrace the fact that you are now awake. Gently dismiss any negative thoughts about sleep and return to your breath. Just enjoy being relaxed in bed and keep focusing on your breathing. Do not look at your phone or use any electronics. As an alternative to the breathing practice, you can also concentrate on the sensation of the bed against your body. The worst case scenario is that you get some extra rest, but in many cases you will fall asleep. Again, this isn't some quick fix for improving your sleep, but you will see improvements over time.
It's a little bit zen - the more you resist sleeplessness, the worse you sleep. The more you accept sleeplessness, the quicker your sleep will get back to normal.
I got the above method from "The Sleep Book" which is written by a Guy Meadows, a British sleep specialist. Highly recommended. Meadows is a bit of a rebel in his field and he goes against a lot of boilerplate sleep advice. I successfully used his book to get rid of my early morning awakenings.
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