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Tell me: Are you awake at 4 a.m. staring into space? Is it just a bad habit or is there something more important?
“Shallower sleep begins after about four to five hours,” says Lisa Artis, executive vice president of The Sleep Charity. “Once we enter a light sleep state, we wake up more easily.”
If you generally fall asleep around 11 p.m., which is a very common bedtime, you will probably wake up at 4 a.m. There are many factors that lead to these uncomfortable movements.
Hormones
“Sleep is controlled by our internal clock, or circadian rhythm,” Artis said. “One of the most important and well-known circadian rhythms is the sleep-wake rhythm.”
Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour rhythm. Melatonin helps you fall asleep, while cortisol helps you wake up and keeps you awake.
It’s important to monitor your hormones to prevent you from waking up late at night.
“Engage in calming activities before bed, such as reading, listening to calming music, or practicing relaxation techniques such as deep breathing or meditation,” says Dr. Maryam Malik, general practitioner at Pall Mall Medical.
Also, put your phone away for a while. Blue light emitted by electronic devices can suppress melatonin production, Maryam Malik continued. “Avoid screens at least two hours before bed or use blue light filters…It’s best to put devices in a separate room overnight.”
food system
According to Maryam Malik, caffeine, heavy meals, alcohol, sugar, and magnesium or vitamin B deficiencies can be factors associated with more sleep problems during the night.
Sugar and carbohydrates can have a special effect. “A diet high in sugar and refined carbohydrates can cause fluctuations in blood sugar, leading to nighttime wakefulness,” she says.
For her part, Artis explains: “You are unlikely to feel hungry in the middle of the night if your blood sugar levels are low. However, to reduce unwanted waking hours, try alternatives to your last meal or evening snack.” Instead of high-carb snacks or sweets, choose foods full of protein and magnesium, such as hard-boiled eggs, cheese, pumpkin seeds, spinach, dark chocolate, cashews or chicken – or turkey legs.
Artis points out that protein can ease nighttime hunger, while magnesium is known to aid sleep.
The need to go to the toilet
Do you wake up and feel the need to urinate at the same time every night? “Try not to drink excessive amounts of fluids before bed… Staying hydrated is important, but try not to drink about two hours before your usual bedtime,” advises Malik. “Go to the bathroom right before bed.”
Age and stage of life
“Sleep tends to become more disrupted as we get older,” Malik explains. She continued: “Sleep patterns change with age and various factors can contribute to sleep problems in older people. “Some common causes of sleep problems in older adults include changes in circadian rhythms, decreased melatonin production, medical conditions or medications, and possible sleep disorders.”
Fear
Stress is not good for sleep.
A study conducted by Bupa found that 32 million Brits wake up at 4:05am worried about their health. The report, which involved 4,000 British adults, found that more than three-fifths of people wake up in the middle of the night.
If you lie awake all the time and feel anxious or wake up with stressful dreams, there are some steps that can help you.
Maryam Malik said, “Keep a journal next to your bed and write down your fears before you go to sleep. Make them temporary.”
You may also want to do mindfulness exercises or meditate before bed. “Mindfulness can help you focus on the present moment, which reduces anxiety about the past or future,” says the doctor.
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