If you generally fall asleep around 11pm, which is a very common bedtime, then 4am wake-ups are more likely. And there are several different factors that can lead to inconvenient night time stirrings
Some people see four o’clock in the morning more regularly than they would like. There are many reasons why your sleep could be disturbed but worrying about waking up in the middle of the night may make it happen more often.
Light sleep is the first stage, when eye movements and muscle activity slow; deep sleep is when your heart rate and breathing slow, and you become difficult to rouse; rapid eye movement sleep is the final stage of a sleep cycle, when dreams are most common.
Although browsing online might be a nice way to unwind, avoiding your phone before settling down for the night can aid restful sleep. “Blue light from electronic devices can suppress melatonin production,” says Dr Malik. “Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight.”Stress is not good for sleep and a study by Bupa found that 32 million Brits wake up worrying about their health at precisely 4:05am.
A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she says. Lisa Artis suggests looking atInstead of carb or sweet-based snacks, she suggests opting for protein-packed and magnesium-rich foods, like hard boiled eggs, cottage cheese, dark chocolate, cashews, chicken thighs or turkey. Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep.
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