Sleep experts have revealed a whole list of reasons why you might find yourself waking up constantly at 4am
Do you often find yourself wide awake at 4am, staring into the abyss? It might seem like a mere habit, but there could be an underlying issue, reports Surrey Live.
“We start to experience less deep sleep after around four to five hours,” explained Lisa Artis, deputy CEO of The Sleep Charity, which partnered with Simba mattresses. As we enter lighter stages of sleep, we’re more prone to waking up. If your usual bedtime is around 11pm – a common time for many – then waking up at 4am becomes more probable. There are several factors that contribute to these untimely awakenings.
Hormones play a pivotal role in our sleep patterns. “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle,” continued Artis. “Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin helps you fall asleep, while cortisol aids in waking you up and keeping you alert.”
Monitoring your hormone levels can be crucial in avoiding those middle-of-the-night disturbances.
“Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” recommended Dr Mariyam H. Malik, GP at Pall Mall Medical.
Furthermore, think about stashing your mobile away for a spell. “Blue light from electronic devices can suppress melatonin production,” Malik added.
Malik recommended steering clear of screens for a minimum of two hours before hitting the hay or utilising blue light filters, whilst charging gadgets in another room through the night to boost melatonin production. Caffeine, hefty meals, booze, sugar, and insufficient magnesium or B vitamins might wreak havoc on your sleep. She clarified that a diet laden with sugar and processed carbohydrates can trigger blood sugar swings, resulting in nocturnal restlessness.
Artis points out that whilst you’re unlikely to experience hunger pangs if your blood sugar plummets during the night, choosing protein-rich and magnesium-loaded options such as hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey rather than carb-heavy or sugary treats can help minimise those ungodly hour awakenings.
Protein can quell your midnight munchies, she explained, whilst magnesium is renowned for promoting restful sleep.
Should you discover yourself stirring at the same hour each night needing the loo, Malik advised against guzzling copious amounts of liquid before bedtime. She suggested popping to the toilet before retiring to drain your bladder and abstaining from any beverages for roughly two hours prior to your typical bedtime.
Malik further elaborated that sleep patterns tend to become increasingly fragmented as individuals age, owing to natural shifts in sleep cycles over time. A multitude of factors can lead to sleep disturbances in older adults.
Common culprits for sleep disruption in the elderly encompass shifts in your circadian rhythm, a dip in melatonin production, medical conditions or medications, and potential sleep disorders. “This issue can also plague women during perimenopause. “The reproductive hormones – oestrogen and progesterone – are intertwined with the sleep and relaxation hormones, melatonin and serotonin,” explained Artis.
When oestrogen levels start to dwindle before and during menopause, it can throw a spanner in the works for the sleep-inducing hormone melatonin, meaning it struggles to keep cortisol in check.
When this occurs, the ability to nod off and stay asleep is compromised. “Frequent hot flushes, night sweats, parched skin, and a dwindling libido can be telltale signs of diminishing oestrogen. Artis recommended adding foods rich in phytoestrogens to your daily meals to counteract this. “Phytoestrogens mimic the natural oestrogens found in your body. As a result, they can latch onto your body’s oestrogen receptors and produce similar effects.”
Give lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli a whirl. Intriguingly, a study by Bupa discovered that a staggering 32 million Brits find themselves wide awake fretting over their health at precisely 4.05am.
The report, which surveyed 4,000 British adults, unveiled that more than three-fifths of us stir from our slumber in the wee hours. If you’re tossing and turning through the night with worries on your mind, or finding yourself jolted awake by anxious dreams, there are several strategies that might offer relief.
“Keep a journal by your bedside and write down your worries before going to bed. This practice can help get your concerns out of your mind and onto paper, making it easier to let go of them temporarily,” said Malik.
Another approach worth trying is to “engage in mindfulness or meditation exercises before bedtime. Mindfulness can help you focus on the present moment, reducing anxiety about the past or the future.”
If you want ideas and inspiration to plan your next UK adventure plus selected offers and competitions, sign up for our 2Chill weekly newsletter here
