If you find yourself waking up at 4am frequently, there could be a valid reason for these disruptions to your sleep pattern. Waking up in the middle of the night can leave you feeling tired, unfocused, and groggy, which is not an ideal start to your day.
According to sleep expert Lisa Artis, Deputy CEO of The Sleep Charity, our deep sleep decreases after about four to five hours, leading to more frequent awakenings as we transition into lighter sleep stages. Factors such as hormonal imbalances can contribute to these early wake-ups.
Hormones, particularly melatonin and cortisol, play a crucial role in regulating our sleep cycles. Melatonin helps in falling asleep, while cortisol is responsible for waking us up and maintaining alertness. For menopausal women, the decline in estrogen can disrupt the balance between melatonin and cortisol, impacting their ability to sleep soundly.
Apart from hormonal influences, lifestyle factors like screen time before bed can also affect your sleep quality. Blue light from electronic devices can suppress melatonin production, making it harder to fall asleep. Dr. Mariyam H. Malik, a GP at Pall Mall Medical, recommends avoiding screens at least two hours before bedtime and engaging in relaxing activities like reading or listening to music.
Diet also plays a significant role in promoting good sleep. Foods high in caffeine, sugar, and lacking in magnesium or B vitamins can disrupt your sleep. Opting for protein-rich and magnesium-packed foods like eggs, cottage cheese, and nuts can help reduce the likelihood of waking up during the night. Menopausal women should include phytoestrogen-rich foods in their diet for better sleep quality.
Incorporating these lifestyle changes and dietary adjustments can improve your chances of getting a restful night’s sleep and avoiding those early morning wake-up calls.