Waking up in the early hours is a normal part of human sleep patterns, according to Professor Russell Foster, a circadian neuroscience expert at Oxford University. However, lying awake worrying can be distressing. To help, sleep specialists offer practical advice for getting back to sleep.
Alanna Hare, a sleep medicine consultant at Royal Brompton and Harefield hospitals, advises against catastrophising. Instead, try smiling, which releases serotonin and dopamine, activating the parasympathetic nervous system and reducing stress. This can help break the cycle of anxiety that keeps you awake.
If worry is the issue, addressing it during the day is key. Professor Foster recommends mindfulness, yoga, or therapy to manage stress. Physiologist Nerina Ramlakhan suggests not suppressing emotions, as unresolved feelings can disrupt sleep through nightmares or difficulty staying asleep.
Age-related changes also affect sleep. As we get older, the circadian drive weakens, and hormonal shifts can increase nighttime urination. For women, menopause can disrupt sleep due to changes in oestrogen and progesterone levels. Using separate duvets may help with temperature regulation.
Ramlakhan emphasises that sleep reflects daily habits. Her five non-negotiables for better sleep include eating breakfast within 30 minutes of waking, avoiding caffeine as a food substitute, staying hydrated, going to bed by 9.30-10pm, and limiting technology use. She notes that a consistent routine from morning to night is more effective than a strict bedtime ritual.
