If you wake up at 4 AM, you are not alone. Sleep experts have explained the reasons for this early awakening and provided tips to help you sleep through the night.
And if you wake up at this early time and look at your phone while lying in bed, you might feel very tired, sleepy, and unable to concentrate.
Lighter sleep stages
Lisa Artis, Deputy CEO of The Sleep Charity, explains: "Our deep sleep starts to decline after about 4 to 5 hours." As we move to lighter sleep stages, we become more prone to waking up unintentionally.
So if your usual bedtime is around 11 PM—an usual time for many—the likelihood of waking at 4 AM increases.
Hormones
According to "Sori Life", there are several factors that may lead to this early awakening. Monitoring hormone levels is crucial to prevent middle-of-the-night disturbances.
Artis continues: "Hormones have a significant impact on our sleep patterns. Sleep is regulated by our biological clock or circadian rhythm, and of these rhythms, the sleep-wake cycle is one of the most important and well-known".
"Sleep regulation involves levels of two hormones: melatonin and cortisol, which follow a regular pattern over a 24-hour period. Melatonin helps us sleep, while cortisol helps us stay alert. Therefore, Dr. Maryam Malik, a doctor at Pal Mall Medical Center, recommends engaging in calming activities before bedtime, such as reading, listening to soft music, or practicing relaxation techniques like deep breathing or meditation".
Blue light
Additionally, it is advised to put your mobile phone aside for a short period before bedtime. The blue light emitted from electronic devices inhibits melatonin production", as Malik explained.
Malik suggests "staying away from screens for at least two hours before bedtime, or using blue light filters, and charging devices in another room overnight to support melatonin production".
Factors like caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins may also affect sleep.
Protein and Magnesium
Although it's unlikely you'll feel hungry if your blood sugar levels drop during the night, choosing foods rich in protein and magnesium, such as boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, and chicken or turkey, instead of carb-heavy snacks or sweets, can help reduce waking up at inconvenient times.
Malik explained "Protein satisfies your nighttime hunger, while magnesium is known for its role in improving sleep".
And if you wake up needing to go to the bathroom at the same time every night, it is advisable to avoid drinking too much fluid before bed, go to the bathroom before bedtime to empty the bladder, and avoid any beverages for about two hours before your usual bedtime.
For women, Artis explains "When the hormone estrogen begins to decline before and during menopause, it can disrupt the sleep-stimulating hormone melatonin, meaning it cannot properly balance cortisol. When this happens, it affects the ability to sleep continuously".
Artis recommends adding foods rich in plant estrogens to your diet throughout the day to help overcome this issue.
Such foods include: soy products, flax seeds, legumes, nuts and seeds, cauliflower, and cabbage.
