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Jobey, in regards of you waking up at 4am every morning. It might have various causes, one of them you already mentioned.
However, just in case, please take a look also at "Traditional Chinese Organ Body Clock" concept that describes at which times during the day your organs are most active. It can help you find out whether your waking up at certain time is not related to your body somehow.
From this chinese concept, 3-5am is the time of the Lungs. This is the time where the body should be asleep. If woken at this time, nerve soothing exercises are recommended such as breathing exercises. The body should be kept warm at this time too to help the lungs replenish the body with oxygen. The lungs are also associated with feelings of grief and sadness.
So maybe an idea would be to check whether you have enough oxygen in your room, if not, try to exchange the air before going asleep or leave the door open in your room. As well, if you are a smoker (I don't know), maybe your body might tell you that you need to reduce smoking.
Just my 2 cents. Good luck with astral projection.
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