Have you ever found yourself routinely waking up at precisely four in the morning? If so, you’re not alone, and there might be a legitimate reason behind these disruptive awakenings. For those who experience this, the impact can be profound, often leading to fatigue and sluggishness throughout the day.

While it might seem like merely a habit, there could be more at play. Lisa Artis, deputy CEO of The Sleep Charity, sheds light on the matter, stating, “After approximately four to five hours of sleep, we begin to experience less deep sleep.” As we shift into lighter sleep stages, the chances of waking up unintentionally increase.

Consider this: if your regular bedtime falls around 11 p.m.—a common hour for many—then waking up around 4 a.m. becomes more plausible. This pattern of early morning awakenings is influenced by several factors, as highlighted in a report by Surrey Live.

Hormones play a pivotal role in dictating our sleep patterns. Lisa Artis elaborates, “Our internal clock, or circadian rhythm, governs sleep. One of the most prominent circadian rhythms is the sleep-wake cycle.”

“Two hormones, melatonin and cortisol, regulate sleep. Melatonin induces sleep, while cortisol facilitates waking and maintaining alertness,” explains Lisa. Monitoring these hormone levels can be crucial in reducing those early morning disruptions.

Tracking your hormone levels can be vital in preventing those midnight interruptions.

“Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” recommended Dr Mariyam H. Malik, GP at Pall Mall Medical.

As well as this, it might be wise to switch off your mobile for a while before going to sleep. “Blue light from electronic devices can suppress melatonin production,” Malik explains.

She recommended steering clear of screens for at least two hours before turning in, or using blue light filters, whilst charging gadgets in another room overnight to support melatonin production.

Caffeine, substantial meals, alcohol, sugar, and insufficient magnesium or B vitamins could all interfere with your sleep. She pointed out that a diet laden with sugar and refined carbohydrates can trigger blood sugar swings, resulting in nocturnal wakefulness.

While you’re unlikely to experience hunger pangs if your blood sugar drops during the night, choosing protein-rich and magnesium-packed options such as hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey rather than carbohydrate or sweet-based nibbles can help minimise those unwelcome early-hour awakenings.

Protein can satisfy your night-time appetite, she notes, whilst magnesium is recognised for promoting restful sleep.

If you find yourself waking to use the loo at the same hour each night, Mariyam warned against consuming excessive fluids before drifting off.

She suggested visiting the bathroom before bed to empty your bladder and avoiding liquids for roughly two hours prior to your typical bedtime.

Mariyam also explained that sleep patterns tend to become increasingly less reliable as people age, due to natural changes in sleep over time.

Common causes of sleep disruption in the elderly include alterations in your circadian rhythm, reduced melatonin production, medical conditions or medications, and potential sleep disorders.

Lisa continued: “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.”

Recurring hot flushes, night sweats, dry skin, and low libido can signal a drop in oestrogen.

She advised incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.”

Try lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli.