Many Brits are often confused as to why they wake up in the middle of the night, but now one expert has unveiled why it occurs, especially around 4am, and what we can do to sleep through the whole night.
If you’re frequently waking up at 4am, there might be a valid explanation for these interruptions to your beauty sleep.
Finding yourself wide awake and gazing into the void is hardly the ideal way to kick off your day, as it can leave you feeling knackered, foggy-headed and unable to concentrate.
While it may seem like a mere habit, there could be an underlying issue at play. Now, one sleep expert has revealed just why we might be randomly waking up in the middle of the night.
“We start to experience less deep sleep after around four to five hours,” revealed Lisa Artis, deputy CEO of The Sleep Charity, as reported by Surrey Live. As we shift into lighter sleep phases, we’re more prone to unintentional wake-ups.
If you typically get to bed at around 11pm — a common bedtime for many — then a 4am wake-up call becomes more probable. A number of factors can trigger these premature risings that can point to hormonal issues.
Hormones significantly influence our sleep cycles, according to sleep expert Lisa. She explained: “Sleep is guided by our internal clock or circadian rhythm; one of the most important and well-known circadian rhythms is the sleep-wake cycle.
“Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin assists you in falling sleep, while cortisol plays a role in waking you and maintaining alertness.”
For menopausal women, the decline in oestrogen could “create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol”. Lisa elaborated: “When this happens, the ability to fall and stay asleep is affected.”
But there could also be other reasons behind the sudden alertness during the night, as Dr Mariyam H. Malik – a GP at Pall Mall Medical – suggested that the lead-up to bedtime could be an influential factor.
The use of mobile, for instance, could be hindering your ability for a full night’s rest. “Blue light from electronic devices can suppress melatonin production,” Dr Mariyam clarified.
She advocated for people to avoid screens for at least two hours prior to bedtime or using blue light filters in order to aid melatonin production.
“Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” she recommended instead of mobile use.
Dr Mariyam also highlighted the significance of diet on a person’s ability to get a good night’s rest, as caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could disrupt your sleep.
It’s recommended to swap carbohydrate or sweet-based snacks for protein-rich and magnesium-packed foods such as hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey to reduce the chances of waking up at ungodly hours.
For menopausal women, foods rich in phytoestrogens should be added to your daily diet, such as lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli.
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