If you're waking up at 4 a.m., you're not alone. There are several factors that can lead to such an early awakening. One of the most important and well-known of these is the sleep-wake cycle. Sleep is regulated by two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Our sleep is regulated by our biological clock or circadian rhythm. As we transition into lighter stages of sleep, we become more susceptible to waking up. If your usual bedtime is around 11 p.m., which is common for many, then waking up at 4 a.m. becomes more likely. Sleep experts have explained the causes of this early waking and offered tips to help you sleep through the night. If you wake up at this early hour, look at your phone and stay in bed, you may feel very tired, sleepy, and unable to concentrate. Lisa Artis, vice president of The Sleep Charity, explains: "Our deep sleep begins to decline after about 4 to 5 hours." The blue light emitted from electronic devices suppresses melatonin production, Malak clarified. Malak advises "staying away from screens for at least two hours before bed, or using blue light filters." Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins can also affect sleep. Although you're unlikely to feel hungry if your blood sugar drops at night, choosing foods high in protein and magnesium, such as boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken or turkey, instead of snacks high in carbohydrates or sweets, can help reduce waking up at inappropriate times. Malak explains: "Protein will satiate your nighttime hunger, while magnesium is also known for its sleep-improving properties." If you wake up to use the bathroom every night, it's recommended to avoid drinking too many fluids before bed, use the bathroom before bed to empty your bladder, and avoid any drinks for about two hours before your usual bedtime. As for women, Artis explains: "When estrogen levels start to drop before and during perimenopause, it can lead to a disruption in the sleep-promoting melatonin hormone, meaning it can't properly balance cortisol. Melatonin helps us sleep, while cortisol helps us wake up." Therefore, Dr. Maryam Malak, a physician at Palm Mall Medical Center, advises "practicing calming pre-sleep activities, such as reading, listening to quiet music, or practicing relaxation techniques like deep breathing or meditation." Additionally, "it's advised to set your mobile phone aside for a short while before bed." Monitoring hormone levels is essential for preventing mid-night disturbances. Artis adds: "Hormones have a big impact on our sleep patterns. As we move into lighter stages of sleep, we become more prone to waking up unintentionally." Phytoestrogens found in certain foods can help combat this problem. Such foods include: soy products, flaxseeds, legumes, nuts and seeds, cauliflower, and cabbage. Artis advises adding phytoestrogen-rich foods to your diet throughout the day to help overcome this issue.
