Expert explains why people often wake up at 4 a.m. and what to do about it
An expert named the reasons for frequent night awakenings (Illustrative photo: Freepik)
Sometimes, people may wake up at 4 a.m. for several consecutive days, and there is an explanation for this. Experts advise paying attention to certain hormones in the body, according to the SurreyLive website.
What should be done
Frequent early morning awakenings can be avoided by better understanding your body.
Sleep expert Lisa Artis explained that sleep is regulated by two hormones: melatonin and cortisol, which follow a regular 24-hour cycle. Melatonin helps you fall asleep, while cortisol helps wake you up and maintain alertness.
"Monitoring your hormone levels can be crucial in avoiding those middle-of-the-night disturbances. The reproductive hormones – estrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin," the expert added.
When estrogen begins to drop around and during menopause, it can disrupt melatonin, the sleep hormone, making it unable to properly balance cortisol. As a result, the ability to fall asleep and stay asleep suffers.
Dr. Mariyam Malik added that there are several things people can do before turning off the lights at night to ensure they get a full night's sleep. Specifically, it is recommended to avoid sitting on your phone at least two hours before bed or use blue light filters, as well as charge devices in a separate room overnight to promote melatonin production.
Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins can disrupt your sleep. A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night.
When to go to sleep
It is better to go to bed at the same time each night, ideally before 11:00 p.m. Women tend to fall asleep 15-20 minutes later than men due to processes occurring in the brain.
Sleeping in and staying in bed for long hours on weekends disrupts the internal clock, which can lead to long-term sleep disturbances, making it harder to fall asleep during the week.
It is best to wake up at the same time on both weekdays and weekends.
In addition, daily rituals can help set the mood for sleep:
- hygiene routines (including a hot bath);
- reading a book;
- listening to relaxing music;
- breathing exercises;
- meditation.
Earlier, we reported that it is not recommended to eat after 6 p.m. in order to sleep well.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
