More Britons are finding themselves wide awake at 4am, and sleep experts say there may be a scientific reason behind the pattern. According to Lisa Artis, deputy CEO of The Sleep Charity, the body naturally transitions into lighter sleep stages after four to five hours, making accidental awakenings more likely. For those who go to bed around 11pm, a 4am wake-up call becomes a common occurrence.
Hormones play a key role in regulating sleep. Artis explained that melatonin helps you fall asleep, while cortisol promotes wakefulness. An imbalance between these two hormones can disrupt sleep. For women going through menopause, falling oestrogen levels can interfere with melatonin production, making it harder to stay asleep.
Lifestyle factors also contribute. Dr Mariyam H. Malik, a GP at Pall Mall Medical, noted that blue light from mobile phones suppresses melatonin. She recommends avoiding screens for at least two hours before bed or using blue light filters. Diet is another factor: caffeine, alcohol, sugar, and large meals can interfere with rest, while protein-rich snacks like eggs or turkey may help.
Dr Malik also suggested incorporating calming activities such as reading or meditation before bedtime. For menopausal women, foods rich in phytoestrogens—like lentils, tofu, and broccoli—may support better sleep.
