Waking up at 4am is a common complaint, and sleep experts say it is often down to natural sleep cycles. Lisa Artis, deputy CEO of The Sleep Charity, explains that after four to five hours of sleep, we enter lighter phases, making us more prone to waking. For those who fall asleep around 11pm, 4am wake-ups are particularly likely.
Our internal clock, or circadian rhythm, regulates sleep through hormones melatonin and cortisol. Melatonin helps us fall asleep, while cortisol promotes wakefulness. Disruptions to this balance can cause early stirrings. Experts recommend calming pre-bedtime activities, avoiding blue light from screens for two hours before bed, and limiting caffeine, alcohol, and heavy meals.
Dietary factors also play a role. High sugar and refined carbohydrate intake can cause blood sugar fluctuations that lead to night-time wakefulness. Instead, opt for protein-rich and magnesium-packed snacks like hard-boiled eggs, pumpkin seeds, or dark chocolate. Staying hydrated is important, but avoid fluids two hours before bedtime and empty your bladder beforehand.
Age and hormonal changes can increase sleep disruption. Older adults often experience changes in circadian rhythm and reduced melatonin. Women in perimenopause may suffer due to falling oestrogen levels, which affect melatonin and cortisol balance. Foods rich in phytoestrogens, such as lentils, tofu, and broccoli, may help mimic natural oestrogen.
Stress and worry are also major culprits. A Bupa study found that 32 million Brits wake at 4:05am worrying about health. Keeping a worry journal by the bedside and practising mindfulness can help clear the mind before sleep. If wake-ups persist, consulting a GP may be advisable to rule out underlying conditions.
