Sleep experts have shared help and tips to people who constantly wake up in the middle of the night on how they can avoid it happening and get their eight hours of shut eye
A sleep expert has revealed why many people wake up at 4am some mornings, and also given tips on how to avoid it happening.
Many have their night’s rest ruined by waking early and then struggling to nod back off after being interrupted. An expert has revealed there may be a reason why this happens – and how to possibly avoid it happening in the future.
Lisa Artis, deputy CEO of The Sleep Charity , which has teamed up with Simba mattresses told SurreyLive : “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle.
“Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin helps you fall asleep, while cortisol aids in waking you up and keeping you alert.
“Monitoring your hormone levels can be crucial in avoiding those middle-of-the-night disturbances. The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin.
“When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.”
Dr Mariyam H. Malik added there are a number of things people can do before they turn their lights off at night to ensure they sleep through to morning. The expert suggested avoiding screens for at least two hours before bedtime or using blue light filters, and charging devices in a separate room overnight to aid melatonin production.
Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could disrupt your sleep. She explained a diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night.
She added: “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation.”
She recommends going to the toilet before bed to empty your bladder and not drinking anything for around two hours before your usual bedtime. Malik also explains sleep tends to become more disrupted as people get older due to changes in sleep patterns with age.
Several factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders. It can also affect women during the perimenopause.
