Are you fed up with waking up at 4 in the morning, staring into the darkness, and wondering why this keeps happening? Don't be concerned. Apparently, you are not alone.
According to Lisa Artis, deputy CEO of The Sleep Charity, there are various causes of those annoying early morning awakenings, and she has some helpful ideas to help you get a good night's sleep.
Talking About 4 AM Wakeups
It turns out that our sleep patterns play a significant role in those dreaded 4 AM wakeups.
Artis explains that after around four to five hours of sleep, we experience less deep sleep, which makes it easier for us to wake up at that time.
If your usual bedtime is around 11 PM, you might just enter a lighter sleep phase by 4 AM, making you susceptible to disturbances.
How Hormones Affect Your Sleep
But that is not all. According to LadBible, the expert explains that hormones also impact your sleep cycle.
Melatonin and cortisol are two key players, following a regular 24-hour pattern and regulating sleep and wakefulness, respectively.
Melatonin helps you fall asleep, while cortisol keeps you awake. Managing these hormones is essential for a good night's sleep.
Improve Your Sleep With These Expert Tips
So, what can you do to improve your sleep quality?
Artis suggests calming activities before bedtime, such as reading or listening to soothing music. Mindfulness and deep breathing exercises can also help calm your mind and prepare you for a restful slumber.
One crucial piece of advice is to put down your electronic devices at least two hours before bedtime. Blue light emitted by screens can suppress melatonin production, hindering your ability to fall asleep.
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Better Diet
Your diet plays a significant role in your sleep health. To promote better sleep, avoid excessive sugar, caffeine, alcohol, and heavy meals before bedtime. Instead, opt for protein-packed and magnesium-rich foods. Protein keeps you fuller for longer, while magnesium supports better sleep.
To prevent waking up in the middle of the night to use the bathroom, reduce fluid intake before bedtime and empty your bladder beforehand.
Aging Effects
Age can also affect sleep patterns. As we age, sleep tends to become more disrupted due to changes in circadian rhythm, decreased melatonin production, medical conditions, medications, and potential sleep disorders.
Women going through perimenopause may experience sleep disruptions due to hormonal changes. Including foods with high levels of phytoestrogens in your diet, such as lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower, and broccoli, can help alleviate these symptoms.
Lastly, stress and anxiety significantly impact sleep quality. Consider keeping a bedside journal to write down your concerns before bedtime, helping temporarily ease worries.
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