Have you ever found yourself wide awake, gazing into the void at four in the morning?
Is it merely a bad habit, or is there a more ominous reason behind it? And why does it always seem to occur precisely at 4am?
Some individuals may find themselves regularly waking at 4am more often than they’d prefer. This could be due to a variety of factors disrupting their sleep.
“We start to experience less deep sleep after around four to five hours,” explains Lisa Artis, deputy CEO of The Sleep Charity, who have collaborated with Simba mattresses. Once we enter this lighter phase of sleep, we tend to wake up much more easily.
If your usual bedtime is around 11pm – a common time for many, waking up at 4am becomes more likely. There are numerous factors contributing to these untimely awakenings.
Discover your sleep personality with our Sleep Personality Quiz.
Why Do You Keep Waking Up at 4am?
Hormones
“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,” Artis elaborates.
“Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin aids in falling asleep, while cortisol helps wake you up and keeps you alert,” she clarifies.
Monitoring your hormone levels can play a crucial role in preventing those late-night wake-ups.
“Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” advises Dr Mariyam H. Malik, GP at Pall Mall Medical.
Similarly, it might be beneficial to put your phone away for a while.
“Blue light from electronic devices can suppress melatonin production. Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight,” Malik suggests.
Diet
Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could lead you to have a more disturbed night’s sleep, according to Malik.Sugar and carbohydrates may have a particular impact.”
A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she explains.
“It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips,” notes Artis, “but to reduce ungodly hour awakenings, trial alternatives for your last meal or snack of the evening.
Instead of carb or sweet-based snacks, opt for protein-packed and magnesium-rich foods, like:
- hard boiled eggs
- cottage cheese
- pumpkin seeds
- spinach
- dark chocolate
- cashews
- chicken thighs
- turkey
“Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep.
Needing the toilet
Do you wake up needing to wee at the same time every night? “Try not to drink excessive amounts of fluids before bedtime,” advises Malik.
“It’s important to stay hydrated, but try not to drink anything for around two hours before your usual bedtime. Go to the toilet before you go to bed to empty your bladder. ”
Age and life stage
“Sleep tends to become more disrupted as people get older,” Malik explains.
Several factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders.
Perimenopause can also affect women’s sleep. “The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis.
“When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.”
Recurring hot flushes, night sweats, dry skin, and low libido can signal waning oestrogen.
Artis advises incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.”
You should try:
- lentils
- kidney beans
- chickpeas
- tofu
- edamame
- spinach
- cauliflower
- broccoli
Stress is not good for sleep
One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night.
If you’re experiencing stress at bedtime, such as worrying or waking up with stressful dreams, there are a few strategies that might assist.
“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,” suggests Malik.
Additionally, you may want 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.”
Discover your sleep personality with our quiz here.
